Research
Mixed
Consuming high-quality protein at intakes of 1.2-1.6 g/kg/day, distributed across meals with ~30g per occasion, optimizes health outcomes by preventing sarcopenia, improving weight management, and enhancing athletic performance.
Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. Distribute this evenly across 3-4 meals, aiming for about 30 grams of high-quality protein (like meat, eggs, or dairy) at each meal. This approach helps preserve muscle, keeps you fuller longer, and supports overall health without harming kidney function in healthy adults.
GoodSupportsHIGH confidence
Current evidence indicates intakes in the range of at least 1.2 to 1.6 g/kg/day of high quality protein is a more ideal target for achieving optimal health outcomes in adults.
Why this rating
Based on multiple meta-analyses, cohort studies, and controlled trials cited in the review.
Source
Protein “requirements” beyond the RDA: implications for optimizing health
Stuart M. Phillips et al. · Applied Physiology Nutrition and Metabolism · 2016
narrative_reviewCited 375×
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