The 0.8 g/kg recommendation you've probably heard is the RDA, and the RDA was set to prevent deficiency in sedentary adults, not to optimize body composition. Active adults need more. A lot more.
The numbers that actually matter
- General health, sedentary: 1.0-1.4 g/kg (0.45-0.65 g/lb)
- Recreational training: 1.4-1.8 g/kg (0.65-0.8 g/lb)
- Building muscle: 1.6-2.2 g/kg (0.7-1.0 g/lb)
- Cutting while training: 1.8-2.4 g/kg (0.8-1.1 g/lb)
- Adults over 65: 1.2-1.6 g/kg minimum to fight muscle loss
For a 75 kg (165 lb) lifter, that's 120-180 g of protein per day. The protein calculator picks the right number based on your goal.
Why bodyweight matters
Bigger bodies have more lean tissue to repair and maintain. A 60 kg woman needs around 100-130 g protein; a 100 kg man needs 180-220 g. Same training, different scale.
Distribution matters too
Muscle protein synthesis peaks at around 0.3-0.4 g/kg per meal. Spreading protein across 3-5 meals beats slamming all of it at dinner. A 22 g leucine threshold per meal is the practical target, that's roughly 25-40 g of high-quality protein.
Plant vs animal protein
Animal proteins are higher in leucine and more digestible. Plant proteins work, just hit a slightly higher total (10-20% more) and emphasize soy, lentils, beans, pseudo-grains and tofu.
Is too much protein dangerous?
For healthy kidneys, no. Studies up to 2.5 g/kg show no adverse effects. The "kidney damage" claim comes from extrapolating data in patients with existing kidney disease.
Putting it on a plate
180 g/day looks like: 1 cup Greek yogurt (23 g) + 6 oz chicken breast (42 g) + 1 scoop whey (25 g) + 6 oz lean beef (42 g) + 3 eggs (18 g) + 1 cup cottage cheese (28 g). That's six anchor items spread across the day. Build the rest of the meal around each one.
Run the calculator for your exact number and treat it as a daily floor, not a ceiling.