The RDA for adults is 0.8 g of protein per kg of body weight a day (about 0.36 g per lb). People who train or are losing weight while keeping muscle usually need 1.2–2.0 g per kg.
Where the numbers come from
0.8 g/kg is the Recommended Dietary Allowance for adults. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg for people who exercise, and research suggests older adults benefit from 1.0–1.2 g/kg.
Example
You weigh 70 kg (154 lb) and train while cutting: 70 × 1.2–1.6 = 84–112 g a day. A 150 g (5 oz) chicken breast has about 45 g.
Note
If you have kidney disease, check with your doctor before raising protein.
Snap your plate, let Tabouq count itTabaq estimates each ingredient's weight from the photo, and you can correct it yourself.
General information only, not a substitute for advice from your doctor or a registered dietitian.
