Adults should aim for a daily intake of 1 g of protein per pound (lb) of ideal body weight, distributing this intake with at least 30 g of high-quality protein at the first and last meal to optimize muscle protein synthesis.

noli's read

The recommendation to consume approximately 1.6 to 2.2 g/kg (or ~0.7-1 g/lb) of protein is supported by research for active individuals seeking to optimize their body composition and muscle mass, thereby exceeding minimal RDA recommendations. The suggestion to consume ~30 g of protein per meal is based on studies showing that this threshold can effectively stimulate muscle protein synthesis (MPS), particularly in aging adults. However, the specific figure of '1 g/lb' is a popular rule of thumb rather than a strict biological limit established by universal consensus; actual needs vary according to age, physical activity, and individual goals. The idea that there is a rigid 'ceiling' of 30 g per meal is nuanced by recent research suggesting that higher doses can still contribute to anabolism, albeit with diminishing returns. Finally, the choice of 'high quality' (complete amino acid profile) is a point of consensus in nutrition, but the 'muscle-centric' framework sometimes overlooks that sufficient intake can be achieved through various sources, including plant-based ones, if complementarity is respected.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015