The recommended protein intake of 0.8 g per kilogram of body weight per day is more than sufficient for a sedentary adult to avoid deficiencies. It is unnecessary to set excessive goals or rely on ultra-processed protein bars and powders, as a varied and natural diet already amply meets our needs.

noli's read

The baseline recommendation of 0.8 g/kg/day to maintain bodily vitality in sedentary adults is solidly validated by the WHO based on nutrient assimilation studies (expert opinion). For active individuals seeking to improve their fitness, research supports higher intakes, between 1.2 and 2.2 g/kg/day, to nourish muscles and optimize recovery. A meta-analysis by Morton et al. (2018) in the British Journal of Sports Medicine confirms the value of these increased intakes to support physical effort (meta-analysis). Furthermore, observational surveys such as the American NHANES study show that the majority of the Western population already exceeds this minimum quota without any supplements. Nevertheless, the new American nutritional guidelines published in 2026 recommend raising the general target toward 1.2 to 1.6 g/kg/day to promote lasting satiety and well-being over the years. Finally, while prioritizing whole foods is ideal, the demonization of protein snacks is nuanced, as clinical trials (RCT) indicate they remain practical and safe alternatives for busy athletes.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE 2021
4. 4Tagawa R, Watanabe D, Ito K, et al. 2020
5. 5Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015