How many grams of protein

The recommended dietary allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight, which translates to about 0.3 to 0.37 grams per pound. However, this is considered the minimum to prevent a deficiency. For optimal muscle health, especially as one ages, it is often suggested to aim higher. For instance, consuming up to 1 gram of protein per pound of desired body weight can be beneficial for maintaining muscle quality and overall health 1 2.

In terms of specific amino acids like leucine, which is crucial for muscle protein synthesis, the typical recommendation is about 2.7 grams per day, but it might be beneficial to increase this to about 9 grams per day depending on one's activity level and goals 1 3. Adjustments may be necessary based on individual goals, such as muscle growth or weight loss, as higher protein intakes have been linked to more efficient body composition management 4.