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A comprehensive review of the science argues that most of us need more protein than current recommendations suggest, especially if we exercise. The goal isn't bulking up—it's preserving muscle, brain function, and mobility for decades to come. Think of it as fueling your future self.

Evidence Assessment

Evidence Strength
Strong
Study Type Review of multiple studies (meta-analysis style)
Confidence High

Key Findings

  • Current protein guidelines (0.8 g/kg) are likely too low for optimal health and longevity.
  • Eating 1.2 to 1.6 grams of protein per kilogram of body weight, combined with exercise, helps preserve muscle and brain function with age.
  • The goal is extending healthspan—how long you stay strong and independent—not just building muscle.

Practical Takeaways

  • Aim for about 1.2–1.6 grams of protein per kilogram of your body weight daily (e.g., 80–110g for a 150lb person).
  • Pair your protein intake with regular resistance exercise (like lifting weights or bodyweight exercises) for the best results.
  • Spread protein across meals—don't just load up at dinner. A balanced approach helps your body use it better.

Limitations & Caveats

  • The review is based on observational and experimental data, not a single definitive trial.
  • Individual protein needs can vary based on activity level, age, and health status—this is a general guideline, not a prescription.