Daily protein target based on body weight and training goal.
The RDA for protein is 0.36g per pound of body weight, but this minimum is not optimal for active individuals. Research consistently shows that 0.7–1.0g/lb is the sweet spot for preserving muscle during a caloric deficit, while 1.0–1.4g/lb supports maximum muscle protein synthesis during training phases.
Spreading protein intake across 3–5 meals per day maximizes muscle protein synthesis, with 30–40g per meal being an effective dose for most adults.