Did you know that the official RDA daily protein recommendations are now considered woefully inadequate? At least if you’re focused on health. That’s according to a growing number of experts who are challenging the RDA standard of 0.8 grams of protein per kilogram of body weight per day.
Converted to pounds, the current recommendation of 0.36 grams of protein per pound of body weight per day just isn’t enough, especially as we age or increase our activity levels.
The Problem with the RDA Standard
Officials established the Recommended Dietary Allowance (RDA) for protein in the 1940s. But today, experts like Dr. Peter Attia, a longevity physician and author of Outlive: The Science and Art of Longevity, argue that the RDA is the minimum required to avoid illness, not the amount needed to thrive.
Why Protein Matters
According to Dr. Attia, “One macronutrient, in particular, demands more of our attention than most people realize: not carbs, not fat, but protein becomes critically important as we age.” He warns that chronically underconsuming protein has a cascading effect on everything from muscle loss and mobility decline to frailty, insulin resistance, and even immune dysfunction.
By age 50, many adults have already lost up to 10% of the lean muscle mass they had in their 20s—and that percentage gets concerningly larger with each subsequent decade.
Adjusting Your Protein Intake
Experts now believe it is best for many people to aim for 1 gram of protein per pound of ideal body weight per day.
Here’s how to calculate your daily protein target:
- If you’re under 50 and mostly sedentary, aim for 0.4 to 0.5 grams of protein per pound of body weight.
- If you’re over 50, consider 0.5 to 0.6 grams per pound to help preserve muscle and strength.
- If you lift weights, do resistance training, or live an active lifestyle (as most everyone should), target up to 1 gram per pound of your ideal body weight.
So, for example, someone whose ideal weight is 150 pounds and who strength trains regularly should aim for 150 grams of protein per day.
Simple Ways to Eat More Protein
You don’t need a strict meal plan to increase your protein intake—just a few intentional habits. Start your day with a protein-rich breakfast like eggs, Greek yogurt, or a quality protein shake.
Throughout the day, reach for high-protein snacks such as nuts, cheese, protein bars, jerky, or beef sticks that offer staying power without the sugar crash. At mealtime, include a source of protein with every plate—an adequate serving of meat, legumes, or tofu is an easy addition that makes a difference. Science now shows that beef, which 40 years ago was thought to be unhealthy, is an excellent source of protein and other nutrients. And you can always supplement with a protein shake.
Finally, plan ahead. Preparing a few protein-forward meals or components in advance can help you avoid grabbing less-nutritious options when time is short.
Keep Learning. Keep Questioning. Keep Growing.
Nutrition science will continue to evolve as new evidence challenges what we accepted as the “standard” in days past. That’s not failure—it’s progress.
For your health journey, the goal isn’t to adhere to outdated rules. Rather, stay open to new ideas and research, keep asking questions, and lean into the evidence—especially from trusted, science-backed voices. Experts like Dr. Attia are challenging outdated thinking to help us not only extend lifespan but also protect what truly matters: healthspan—the number of years we live with strength, energy, and independence.
The goal isn’t just to add years to your life. It’s about adding life to your years. Protein plays a critical role. And you’re right to question the current government recommendations as you travel toward total wellness.
