Written and Presented by Olivia Farrow, RD, MHSc
Reviewed by Krista Kolodziejzyk, RD, MPH, MBA and Maria Dellanina, RDN
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Protein needs are one of the most talked-about topics in nutrition, and also one of the most misunderstood. If you’ve ever felt overwhelmed trying to figure out exactly how much protein to eat or when to eat it, you’re not alone. Let’s break it down.
Is There a One-Size-Fits-All Number?
Not quite. Despite what you may see on social media, protein needs aren’t one-size-fits-all. They vary depending on several personal factors:
- Your age
- Your activity level
- Your health status
- Your goals (e.g., building muscle, recovery from illness, maintaining strength as you age)
But here’s the good news: you don’t need to obsess over hitting an exact number every day.
Understanding the Protein RDA
Let’s start with the basics: the Recommended Dietary Allowance (RDA) for protein.
📌 RDA = 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound.
For example, a person who weighs 154 pounds (70 kg) would need around 56 grams of protein per day to prevent deficiency. But here’s the key thing to know: the RDA is the minimum amount needed to avoid becoming deficient. It’s not necessarily the optimal amount for health, performance, or muscle maintenance.
When You Might Need More Protein
Certain groups benefit from more protein, including:
- Active individuals
- Adults over 65
- People who are pregnant
- Those recovering from illness or injury
- Anyone with health or fitness-related goals
For these groups, a higher intake of 1.2–2 grams per kilogram of body weight (or 0.5–0.9 grams per pound) is often recommended.
🔍 Let’s revisit our example person:
At 154 lbs (70 kg), that means a daily protein range of about 80–140 grams.
But don’t stress about hitting a perfect number. Think of this as a range based on your lifestyle and goals.
Does Timing Matter?
The total amount of protein you eat each day is what matters most. However, distributing protein evenly throughout your meals and snacks can make a difference, especially for muscle support and satiety.
Instead of loading up at dinner, try including 20–40 grams of protein per meal, depending on your needs.
A Real-Life Example
Jim is an active older adult who needs around 100 grams of protein per day.
Here’s how he spreads it out:
- Breakfast: 25g
- Lunch: 25g
- Dinner: 25g
- Snacks: Two snacks with ~12.5g each
This approach helps his body use protein more effectively and keeps him feeling full and energized throughout the day.
What About Protein and Exercise?
You may have heard that you must eat protein immediately after a workout, but that’s not entirely true.
Yes, if you’re doing regular strength-based workouts, having protein within a few hours post-exercise can support muscle repair. But the most important factor?
Your total daily intake.
If your last protein-rich meal was 4–6 hours before your workout, having a snack or meal with protein afterward can be helpful, but you don’t need to rush for the protein shake the second your workout ends.
Key Takeaways
✅ Focus on total daily protein intake based on your body and lifestyle
✅ Distribute protein across meals and snacks for best results
✅ Include protein around workouts, especially if strength training, but don’t overthink the timing
✅ Aim for balance, variety, and what works for you
When it comes to nutrition, consistency beats perfection. You don’t need to track protein down to the gram every day. Just focus on including protein at each meal and snack, and adjust based on your activity and needs.
In the next blog post, we’ll explore where to actually get all that protein from – high-quality protein food sources!
