The Biochemistry of Protein
Protein is an essential macronutrient that provides the amino acids needed to build and repair tissues throughout the body, including skeletal muscle, skin, organs, and hair.
Consuming sufficient protein is critical for supporting recovery from exercise and preserving muscle tissue during weight loss. Active individuals generally require higher protein intakes than sedentary individuals to support muscle protein synthesis. You can estimate your daily macronutrient splits using our interactive Macro Calculator.
Recommended Daily Protein Targets
Protein requirements vary based on physical activity levels:
- Sedentary Adults: The Recommended Dietary Allowance (RDA) is a baseline of **0.8 grams per kilogram of body weight** to prevent deficiency.
- Active Individuals / Athletes: Research suggests a target of **1.6 to 2.2 grams per kilogram of body weight** (approx. 0.8 to 1.0 grams per pound) to support muscle recovery and growth.