The Short Answer
Most adults need significantly more protein than the standard recommendation suggests — especially if you’re managing your weight, exercising, or over 40.
What the Evidence Actually Says
The RDA for protein (0.8 grams per kilogram of body weight) was established to prevent deficiency — not to optimize health, body composition, or weight management. For most adults focused on those goals, the evidence supports a range of 1.2 to 2.0 grams per kilogram of body weight.
Why This Matters for Weight Management
Protein does more than build muscle. It’s the most satiating macronutrient, meaning it helps you feel full longer. It also has the highest thermic effect of food — your body uses more energy to digest protein than carbohydrates or fat.
A Practical Framework
Rather than counting every gram, aim for 25–40 grams of protein per meal, spread across 3–4 eating occasions. This approach is sustainable and gets most people to an appropriate daily total without needing to track.
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