Macro partitioning
Healthy adults with minimal physical activity require a minimum of 0.8 g protein per kg body weight per day to maintain nitrogen balance, but functional needs such as muscle preservation and strength require 1.0–1.6 g/kg/day depending on activity level.
If you are sedentary, aim for 0.8 g of protein per kg of body weight daily to stay healthy. If you exercise moderately or intensely, or if you are older, increase your intake to 1.0–1.6 g/kg daily to protect your muscles and strength. This is not just about avoiding deficiency; it is about optimizing your body's function.
Based on short-term nitrogen balance studies, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg body weight (BW) per day. To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively.
Why this rating
The paper is a comprehensive review citing multiple meta-analyses, nitrogen balance studies, and tracer studies, though it acknowledges methodological limitations in N-balance vs. tracer studies.
Source
Dietary protein intake and human health
Guoyao Wu · Food & Function · 2016
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