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Welcome to Lesson 2 of the Protein Basics Series

In this lesson we’ll focus on:
✅ How to determine your daily protein needs.
✅ Why total protein intake is more important than timing.
✅ The benefits of spreading protein intake across meals.

Finding Your Protein Needs:
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight. But what does that actually mean?

Think of the RDA as a minimum, the amount needed to prevent a protein deficiency, not necessarily the ideal amount for feeling strong, energized, and healthy.

For many people, especially those who are active, older, or recovering from an illness or injury, more protein is better.

For these groups, a better target is 1.2 to 2.0 grams per kilogram (or 0.5 to 0.9 grams per pound) of body weight.

💡 Example:
A person who weighs 150 lbs (68 kg) needs at least 55 grams of protein per day at the minimum RDA.

But if they’re active or aging, aiming for 80-135 grams per day is a better fit for maintaining strength and energy.

The good news? You don’t need to hit a perfect number every day. Think of protein as a range rather than a strict target, some days you might eat more, some days less, and that’s totally okay!

Activity - Calculate Your Protein Needs:

1️⃣ Step 1: Write down your weight in pounds or kilograms.

2️⃣ Step 2: Use the following ranges to calculate your estimated protein needs:
Minimum intake (RDA) → Multiply your weight by 0.36 g per lb (or 0.8 g per kg).
Higher intake for active adults, older adults, or muscle maintenance → Multiply by 0.5-0.9 g per lb (or 1.2-2.0 g per kg).

3️⃣ Step 3: Write down your estimated daily protein range in grams.

4️⃣ Step 4: Compare your intake! Use a food tracking app or jot down what you typically eat in a day and estimate how much protein you’re currently getting.

Spreading Protein Throughout the Day:
Many people eat most of their daily protein only at dinner. However, distributing it evenly across meals helps your body use it more efficiently for muscle repair, energy, and satiety (feeling satisfied/full after eating).

💡Rule of Thumb:
Aim for 20-40g of protein per meal and 10-15g per snack.

Include protein in every meal and snack to support muscle maintenance and keep you satisfied (full) from your meals for longer.

Do You Need Protein Right After Exercise?
You might have heard that you must eat protein immediately after a workout, or else the workout "won't count." Luckily, that’s not true!

What really matters most is your total daily protein intake. As long as you're getting enough protein throughout the day, your muscles will have what they need to recover and grow.

That said, timing can help in some situations. If it’s been 4-6 hours since your last meal with protein, having some protein within a couple of hours after your workout can give your body the building blocks it needs to repair and recover.

But no need to stress, if you’re eating balanced meals regularly, you’re likely already getting enough protein without needing to chug a shake the second you finish your workout!

Lesson 1 - What is Protein?    • What is Protein and Why Does it Matter?  
Lesson 3 - Food Sources of Protein:    • Where to Get Protein from Food