How Much Protein Should You Really Eat Daily? | David Allison, Ph.D.

Partially SupportedHigher protein intake than the RDA is beneficial for body weight management, appetite control, bone strength, and muscle mass, especially for older adults, those recovering from injury, bodybuilders, athletes, and growing individuals.

Well SupportedOptimal protein intake for thriving is approximately twice the RDA (around 1.6 grams per kilogram or 0.73 grams per pound of body weight).

Partially SupportedNo human intervention studies have shown deleterious effects of higher protein intake on meaningful endpoints.

Partially SupportedGeneral protein intake guidance for thriving is 1.6 to 2.0 g per kilogram of body weight per day, spaced throughout the day.