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Protein basics in five minutes
Get your number, learn the four habits that matter, then pick a path that fits your goal.
1
Most adults need more than the minimum
The US RDA is 0.8 g per kg of body weight, a floor to avoid deficiency. Active people and adults over 50 generally do better around 1.2 to 1.6 g per kg.
2
Spread it across the day
A solid serving at each meal (often 25 to 40 g) is easier to hit, and easier on your appetite, than one big protein dinner.
3
Food first, products when they help
Eggs, dairy, fish, poultry, beans, tofu and tempeh cover most needs. Powders and bars are useful when time or appetite is short.
4
Check the label for value
Compare products by cost per 20 g of protein and look for third-party testing such as NSF Certified for Sport or Informed Choice.
General guidance, not medical advice. If you have kidney disease or another condition, check with your doctor.
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