The optimal protein intake for a healthy person should exceed the standard Recommended Dietary Allowance (RDA), with a recommended target of 1.2 to 1.8 grams per kilogram of body weight.

noli's read

This advice relies on an important distinction between the RDA (0.8 g/kg), which is a minimal threshold aimed at preventing deficiencies in sedentary individuals, and the optimal requirements for metabolic health, body composition, and muscle mass maintenance. Meta-analyses confirm that intakes higher than the RDA promote better lean mass retention, particularly during physical activity or periods of energy restriction. The proposed range (1.2–1.8 g/kg) is widely supported by research for active individuals or those seeking to optimize their body composition. It is important to note, however, that for a sedentary person without specific performance goals, the RDA remains sufficient to maintain homeostasis. The advice is thus pragmatic and anchored in solid evidence, although the term 'optimal' may vary depending on individual needs (age, activity level, goals).

the sources

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