How Much Protein Should We Be Eating For Optimal Health?
TLDR: The sweet spot of protein consumption based on the latest research is 1.6g of protein per kg of current weight (for maintenance) or ideal weight (for weight gain or weight loss goals) (PMID: 28698222).
Now, our protein intake may shift depending on our needs and goals…
Differing goals that would impact how and what you’re eating could look like:
- Wanting to build muscle
- Wanting to change body composition
- Wanting to lose weight
- Wanting to gain weight
- Wanting more energy
- Wanting to feel full
- Wanting to meet the body’s basic nutritional needs
All of those (and more) may change how you approach protein consumption (as well as other macros and caloric intake).
At the very least, we want to ensure that protein intake supports our health and maintains lean muscle mass.
In general, a range for healthy maintenance comes out to 1.2 – 1.6g of protein per kg (PMID: 26960445).
Nutritional needs can also fluctuate and change as our needs will likely shift throughout our life due to changing lifestyle factors – age, how active you are, and even stress can change your needs…
The joint position stand of the AND, DC, & ACSM comes out to a range of 1.2-2.0 g/kg (PMID: 26920240).
For maximizing muscle growth, some people may explore even going up to 2.2g x kg within the right caloric conditions (PMID: 28698222).
Why not just follow the RDA? The recommended daily allowance is over 40 years old and doesn’t account for various groups of individuals such as people who exercise or people who want to lose weight. (WILD RIGHT?!)
A common question I am asked when talking about macros, calories, etc. is, “What is my ideal weight?”
I don’t love the term “ideal weight” because I think this can be really triggering for people who are trying to lose weight and it can be really damaging for people who struggle with disordered eating and body dysmorphia.
Please consider that your ideal weight isn’t just a number you come up with because it sounds good or because you’ve decided that’s the number you want to be. Ideal weight may shift throughout our lives. It may be helpful to work with someone who can help you determine an appropriate weight goal and adjust your nutritional needs based on that! (AKA it isn’t as simple as just being in a caloric deficit, and long-term or misaligned caloric deficits are an easy way to fuck up our hormones).
Got questions about protein intake? Feel free to share inside our secret Facebook Community (join here) or on my recent Instagram post here.
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