Protein RDA
The Recommended Dietary Allowance (RDA) for protein is 0.8g of protein per kilo of body weight. This is the RDA for someone with a sedentary lifestyle who doesn’t exercise.
Protein needs increase with age to help prevent muscle loss and to maintain overall good health. Older adults (50+) need 1 - 2g of protein per kilo of body weight to maintain muscle mass (adults on average lose 3-5% of muscle mass per decade over 30, this accelerates to over 15% per decade over 60). Menopausal women especially need to prioritise protein to prevent sarcopenia.
Active individuals, particularly athletes need more protein, usually around 1.2 - 2g per kilo of body weight. Depending on the type of exercise.
Individuals dieting for weight loss should consume adequate amounts of protein alongside a structured resistance/ weight training routine to prevent the loss of muscle/ lean tissue over fat mass.
