How much protein we need
The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight—that’s about 46 grams per day for a woman and 56 grams per day for a man. However, that number could vary wildly depending on your daily caloric intake and physical activity. “If you’re strength training, your body requires more protein than the average person in order to repair muscle that’s broken down during training and build new muscle tissue,” says Lisa Davis, PhD, chief nutrition officer at Terra’s Kitchen. “The average weight lifter may need 1 gram of protein per kilogram of body weight, whereas a professional body builder may need 1.5 grams per kilogram of body weight. These signs suggest you’re not getting enough protein.