We hear about protein everywhere, from gym conversations to diet headlines, but few people actually know where the official protein recommendations come from, or what they’re meant to achieve.
Most guidelines cite the Recommended Dietary Allowance (RDA):
0.8 grams of protein per kilogram of body weight per day for healthy adults.
That’s about 46 grams per day for the average woman and 56 grams per day for the average man.
But here’s the truth: that number wasn’t designed to help you build muscle, recover faster, or age gracefully. It was designed to help you maintain nitrogen balance, the bare minimum needed to prevent protein deficiency in sedentary adults.
What “Nitrogen Balance” Really Means
Protein contains nitrogen, an element your body uses to build and repair tissues. When you eat protein, you take in nitrogen. When your body breaks down protein (from tissue turnover, metabolism, or waste), you lose nitrogen.
The goal of early nutrition research was to find the amount of protein that kept adults in equilibrium, meaning nitrogen in = nitrogen out.
That’s where the 0.8 g/kg/day recommendation comes from. It’s enough to maintain balance, but it doesn’t account for all the other ways protein supports your health, from muscle growth and hormone production to immune function and recovery.
In short, the RDA helps you survive, not necessarily thrive.
Why Most Adults Benefit from More
Modern research has shown that protein needs are often much higher than the RDA for anyone active, aging, or seeking optimal health.
Protein isn’t just for building muscle; it’s vital for:
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Repairing and maintaining body tissues (muscle, skin, organs, and more)
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Supporting the immune system and producing enzymes and hormones
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Enhancing recovery from exercise, injury, or illness
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Preserving lean mass as we age
That’s why experts now recommend 1.2–2.2 grams per kilogram of body weight per day for most active adults to athletes, depending on intensity, frequency, and goals.
For example:
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Someone lightly active might aim for 1.2–1.4 g/kg/day
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Regular exercisers or those in strength training often thrive at 1.6–2.0 g/kg/day
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Competitive or endurance athletes may require closer to 2.2 g/kg/day
To put that into perspective, a 70 kg (154 lb) person might need anywhere from 85 g to 150 g of protein daily, significantly more than the old 56 g RDA.
For many people, that can feel like a challenge to meet through food alone. This is where a clean, high-quality protein supplement can make a big difference. Products like TRU Protein provide a balanced plant-based source of protein that’s easy to digest, free from unnecessary additives, and convenient for busy lifestyles.
But What About the Kidneys?
A common concern is that higher protein intakes can harm the kidneys. Here’s what research actually says:
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In healthy individuals with normal kidney function, higher protein intakes (even up to 2.2 g/kg/day) have not been shown to cause harm.
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However, if you have chronic kidney disease, diabetes with kidney involvement, or any renal impairment, your protein metabolism may be altered.
In those cases, consult your physician or a registered dietitian before changing your protein intake. Personalized guidance is key.
From Maintenance to Optimization
The RDA for protein, 0.8 g/kg/day, is simply the minimum to maintain nitrogen balance in sedentary adults. It’s a starting point, not a finish line.
If you’re training, recovering, aging, or simply trying to feel your best, your body likely needs more, not just for muscle, but for everything protein supports: enzymes, hormones, immune cells, and tissue repair.
In summary:
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RDA (0.8 g/kg/day): Enough to prevent deficiency
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Optimal (1.2–2.2 g/kg/day): Supports strength, recovery, and overall health
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Kidney disease: Always seek medical guidance before increasing protein
To make meeting those daily goals easier, adding a scoop of TRU Protein into a smoothie or post-workout shake can help you hit your target without relying solely on meal prep. It’s an effortless way to fuel recovery and support your body’s many protein-dependent systems.
When in doubt, think of protein as more than a number; it’s your body’s building block for vitality, resilience, and longevity.
Yours in Health,
Denise V.
