06/05/2026
THE RDA FOR PROTEIN IS A FLOOR ✔️
By Richard J. Wolff, RDN
The current Recommended Dietary Allowance (RDA) for protein, 0.8 grams per kilogram of body weight per day, is a floor, not a target. In other words, they represent the minimal intake for disease prevention, not an ideal intake for optimizing strength, muscle, and health. The best evidence to date supports a recommended protein intake of 1.2 to 1.6 grams per kilogram of body weight per day. This recommendation is consistent with recommendations from other professional societies (e.g., the International Society of Sports Nutrition, the American College of Sports Medicine, and the Sports Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics). At MEDFITNESS, we support these guidelines and recommend up to 1.6 grams of protein per kilogram of ideal body weight per day to optimize muscle growth, strength gains, and overall health. Translated, this is 0.7 grams per pound of healthy body weight. If you are above your ideal body weight, use your estimated ideal body weight to calculate an appropriate daily protein intake.
