How Much Protein You Really Need, According to the Experts (2025)

In 2025, experts have provided guidance on the optimal protein intake for adults. The article states that the recommended daily intake of protein is generally sufficient for most people, and excessive protein consumption is unnecessary and potentially harmful. The article highlights that the current recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which is adequate for the majority of the population. However, some individuals, such as athletes or those engaged in resistance training, may require slightly higher protein intake, around 1.2-1.6 grams per kilogram. The article cautions against the widespread misconception that more protein is always better, as excessive protein intake can lead to various health issues, including kidney problems and increased risk of certain cancers. Experts emphasize the importance of a balanced diet that includes a variety of nutrient-dense foods, rather than an excessive focus on protein alone.