Health Formula • Published on July 30, 2026 • Last updated August 09, 2026
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Grams of protein per kg of bodyweight, ranging 0.9-2.4 g/kg depending on fitness goal (loss, gain, maintain, endurance, strength) and activity level
Additional bonuses: +0.2 g/kg for age 65+, +25g flat for pregnancy, +25g flat for lactation (each additive)
Rather than using a single flat RDA figure (0.8 g/kg), this formula applies an evidence-informed multiplier that varies by both fitness goal and activity level, since athletic, weight-loss, and muscle-building populations need substantially more protein than a sedentary baseline to preserve or build lean mass. Additional flat or incremental bonuses account for higher protein needs in older adults and during pregnancy/lactation.
During a calorie deficit, higher protein intake (typically 1.5-2.3 g/kg) helps preserve lean muscle mass that would otherwise be lost alongside fat, whereas maintenance needs are lower since there's no active deficit threatening muscle tissue.
Aging is associated with reduced muscle protein synthesis efficiency (anabolic resistance), so adults 65+ need a higher protein intake per kilogram of bodyweight than younger adults to achieve the same muscle-preserving effect.
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