Research-backed Recommended Daily Protein Intake Ranges by Group| Group | Range |
|---|
| Baseline · 0.36–0.55 g/lb/day |
|---|
| Not exercising regularly (RDA minimum) | 0.36 g/lb/day(0.8 g/kg/day) |
|---|
| Age 65+, not training regularly | 0.45–0.55 g/lb/day(1.0–1.2 g/kg/day) |
|---|
| Active · 0.55–0.73 g/lb/day |
|---|
| Exercise regularly (including lifting) | 0.55–0.73 g/lb/day(1.2–1.6 g/kg/day) |
|---|
| Age 65+, active or managing illness | 0.55–0.68 g/lb/day(1.2–1.5 g/kg/day) |
|---|
| Perimenopausal or menopausal woman, active | 0.55–0.73 g/lb/day(1.2–1.6 g/kg/day) |
|---|
| Taking a GLP-1 medication | 0.55–0.73 g/lb/day(1.2–1.6 g/kg/day) |
|---|
| Higher demand · 0.73–1.0 g/lb/day, up to about 1.1 when dieting |
|---|
| Heavy or competitive training | 0.73–1.0 g/lb/day(1.6–2.2 g/kg/day) |
|---|
| Losing fat while training hard (lean or resistance-trained) | 0.73–1.1 g/lb/day(1.6–2.4 g/kg/day) |
|---|
Within a range, lean toward the higher end if you're older, postmenopausal, training hard, or in a calorie deficit.
