How much protein is required?
Written by The Kalcule Team · Last updated 2026年8月18日
Required for what? The RDA prevents deficiency. Training, ageing and calorie deficits raise practical targets. This article maps those numbers to the protein calculator.
The RDA is a floor
0.8 g/kg/day for healthy adults is about adequacy, not muscle gain. Older adults and athletes often benefit from more. Kidney disease can mean less — that is a specialist call.
Ranges you will see online
1.2–2.2 g/kg appears in sports nutrition summaries. The right point in that range depends on training, deficit size and total calories. More is not always better.
Per kilogram of what
Total body weight is the usual public figure. Some practitioners use lean mass or adjusted weight in obesity. Ask the professional who is actually coaching you.
Hit a total, then distribute
Daily total first. Distribution is a refinement. Use the calculator, then the per-meal article if you like structure.
常见问题解答
Daily protein requirements.
No. It is a round imperial heuristic (~2.2 g/kg) at the high end of common sports ranges.
Many guidelines nudge older adults up to help against sarcopenia, alongside lifting. Confirm with a clinician.
Weekly average matters. Do not double the next day as punishment.
Collagen is incomplete for muscle protein synthesis. It does not replace mixed protein sources.
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