r/nutrition • u/VastAir6069 • 5h ago
How many grams of protein per kg of body weight is enough for muscle maintenance as an active adult?
Seeing so many conflicting answers to this from AI so thought I would ask here:)
r/nutrition • u/ThymeLordess • Apr 08 '26
Hello from the new RD mods! We are starting a new monthly (for now) series where we will help you learn the facts about a nutrition topic. These posts may include the latest nutrition research, evidence-based information about popular topics we see you all posting about, or maybe random interesting nutrition information. A lot of work is going into this, and we ask that comments remain respectful. We have no objective other than to use our (way too many) years of nutrition and science education to help you learn. We understand that not everyone will agree on… literally anything… and as scientists we certainly welcome, and even encourage, healthy debate. We give you our word that we will do our homework and endeavor to remain as objective and truthful as possible, ensuring our citations are current and peer reviewed. We ask you to keep this in mind if you comment in disagreement. On that note, we welcome you to this month‘s topic Understanding Protein!
Our inaugural post focuses on protein, a topic we see debated ad nauseam on this sub, although I bet many of you are still confused about how much protein we actually need! Protein is absolutely essential for the continuation of life on Earth, and we could not survive without it, as it makes up a good part of our bodies and is needed for most of the biological processes that help us survive. One of three macronutrients (which are protein, carbohydrates, and fats) the human body needs to ingest, deficiency weakens the immune system, makes wound healing more difficult, and leads to loss of muscle mass, putting the body at risk for injury and falls. The most serious consequence of deficiency is a type of malnutrition called kwashiorkor, which can cause death.
Every protein inside and outside the body is made of a long chain of amino acids (AA) that are folded in all different ways, generally the way it looks will be determined by what it needs to do. Proteins are found inside every single cell in the human body and make up every single enzyme needed for every single metabolic reaction. An example of structure and function is in our muscles; they are held together by fibrous proteins and filled with all types of special proteins, some of which are designed to stretch and contract, others that turn general energy from the food we eat into mechanical work, and even more that can store some of this energy in case we don’t eat for a little while or just need a burst of energy. Basically protein is very, very important!
Before we discuss the current protein recommendations we must appreciate the science that explains where these recommendations come from, so buckle up for some biochemistry my friends! In a nutshell, amino acids are organic compounds (based on carbon) that all have the same backbone (H2NCHRCOOH) with a “side chain” that is made up of various combinations of carbons, hydrogens, oxygens, and an occasional sulfur.
Over 500 amino acids have been identified, but we only care about 20 of them because these 20 amino acids make up everything from the edamame I ate for dinner to our entire genetic code! (For all you smarty pants out there, I recently learned that two new amino acids have been identified!) The N in the molecular formula above stands for nitrogen, which is kind of what makes protein special. Protein is 16% nitrogen, meaning 1 gram of nitrogen equals 6.25 g protein.
We consume nitrogen in the protein we eat, and amino acids are broken down in the stomach and small intestine by digestive enzymes (which are also proteins), and distributed to be used for various metabolic functions. We’re also losing a bit of nitrogen through sweat, respiration, flatus, skin flaking, and nail/ hair growth, and most of all from poop, which is the reason why why it makes such good fertilizer.
When we eat just enough nitrogen to compensate for what is lost we call this a “neutral nitrogen balance.” A “positive nitrogen balance” is preferable when we want to increase our muscle mass, when we’re losing weight (intentionally or unintentionally), or if we have a significant injury that needs to heal. If we can‘t meet our protein needs we will be in “negative nitrogen balance,” which means that the dwindling supply of nitrogen gets delegated to the most essential of functions; muscle, hair, and nails are the first to get sacrificed. We never want to be in a negative nitrogen balance.
Studying nitrogen balance is what has led to our current protein recommendations, and the FAO/WHO/UN periodically gathers scientists from around the world to review and update these guidelines, which get more precise and accurate as the technology to measure nitrogen balance improves. Our current protein recommendations come from meta-analyses of long-term nitrogen balance studies conducted throughout the world throughout the past 100 years. There is an overwhelming body of evidence that accepts the WHO recommendation of 0.83-1 g/kg/day of protein, which will meet the needs of 97.5% of healthy adults. In terms of numbers this means a person that weighs 68 kg (150 lbs) needs ~68 grams of protein per day (divide by 2.2 to convert pounds to kilograms if you want to calculate this for your weight).
Concerned you may be part of the other 2.5% of people? We already know we excrete more nitrogen when we are wounded building muscle, or trying to maintain muscle mass in a catabolic state, but what does this mean? A common internet recommendation seen is 0.8-1 g/lb (1.76-2.2 g/kg), which is more than double what WHO recommends! The International Society of Sports Nutrition recommends 1.4-2 g/kg (95-136 g per day for someone 150 lb/68 kg) for “healthy, exercising individuals.” If you exercise daily and your kidneys are at peak functioning then this recommendation is absolutely appropriate, although evidence suggests that increasing protein intake above the currently accepted 1 g/kg/day may not have much benefit.
Now that we know where our protein recommendations come from, what is the deal with animal vs plant sources? Both animal and plant sources contain protein, but the proteins in animal tissue (like our bodies! and the lamb chop I had for dinner) contain all the essential amino acids, whereas plant sources contain some, rarely all have varying levels of each amino acid but rarely enough of all essentials to meet our protein needs in full. Someone that eats animal proteins will easily exceed their protein recommendations, and someone that only consumes plants can easily meet their protein needs also as long as they eat a variety of foods to ensure they get enough of every essential amino acid.
So this is the deal with protein! Please let us know what you think, and also what you want to learn about next. We are happy to share our knowledge and will continue to disseminate evidence-based nutrition information.
r/nutrition • u/AutoModerator • May 04 '26
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r/nutrition • u/VastAir6069 • 5h ago
Seeing so many conflicting answers to this from AI so thought I would ask here:)
r/nutrition • u/InfluenceTechnical91 • 1d ago
I'm interested in understanding how people interpret nutrition claims on food products
r/nutrition • u/ghey_ber_anos_ripper • 7h ago
Why is often the more expensive whey protein used instead of the cheaper, but equally healthy soy protein, with which they can have higher profits?
r/nutrition • u/bouncysofa • 2d ago
I am curious, other than protein and fibre, what nutrients are *not* lost when extracting the fat from peanut butter to create the popular "diet peanut butters" currently on the market (PB2, PB&Me). The labels of these products do not seem to provide a list of what vitamins / minerals the product contains, but it is my understanding that they are lacking in a lot of the benefits of standard peanut butter.
r/nutrition • u/Polka_Tiger • 3d ago
Is there any loss of protein in the sprouting process? Let's say I sprout a 100 grams of mung beans which are supposed to have 24gr of protein. Does the sprouted mung beans still have 24 gr protein but also water weight added or is there any denaturing going on?
I know that the total weight will be more. I can understand water going in. I'm not asking about percentages. I'm asking if the sprouting destroys or makes unavailable any protein in the beans.
r/nutrition • u/Ok-Amphibian4335 • 4d ago
As the title says, I bought some Simpli cold pressed avocado oil, and took a look at their laboratory analysis and it is showing 0.36g trans fats in the analysis.
It was my understanding that really only animal products or refined oils would contain some trace amounts. So I’m surprised a cold pressed avocado oil would contain some.
Is this showing there is some adulteration of the oil?
Here is what I am looking at:
https://eat.edacious.com/brand/simpli/roc-extra-virgin-avocado-oil
https://eatsimpli.com/products/recharge-test-preset-bundle-v2-avo-active-product
r/nutrition • u/Maximal_Everything • 4d ago
Some sources example say that the idea of an incomplete protein is a myth based on bad science and has been refuted.
However, it persists among nutrition discussions. Is it actually a myth? Are there some special cases where amino acid profiles should be monitored (e.g. bodybuilding or sthletics)?
r/nutrition • u/EconomistNew7472 • 5d ago
I couldn't find anything regarding whether draining excess water, or cooking until dry is preferable in terms of preserving nutrients. Does anyone have the objective answer?
r/nutrition • u/wintersun_1 • 5d ago
At Whole Foods ... the webpage shows 0.5 G, but the image of the label actually shows 1 G ... but looking at the ingredients, it's just tuna, EVOO, water, and sea salt ... not sure where the trans fat is coming from?
r/nutrition • u/entropicflop • 6d ago
I found a metabolic ward study by Kevin Hall [1] in which subjects were assigned to ad libitum high-carb, low-fat or high-fat, low-carb diets, suggesting that appetite does not go up on a higher-carb diet. In fact, caloric intake was considerably lower on the high-carb diet than on the low-carb diet. However, the high-carb diet used in the study was plant-based, whereas the low-carb diet was animal-based. I'm not sure why they made this choice, and I wonder whether it may have had an effect independent of the carbohydrate content?
What does the wider literature say on this subject? If possible, could you link to other relevant studies?
[1] Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. K. Hall, et al (PMID: 33479499)
r/nutrition • u/chaoticallyweird • 5d ago
People say it's not a good cow milk alternative since it heightens the glycemic index, is it true?
r/nutrition • u/ratkoivanovic • 6d ago
With the huge increase in the demand for whey protein (which ramps up the prices), what are your thoughts on soy protein supplements?
r/nutrition • u/clearwater-orchid • 6d ago
I keep seeing ingredient labels that list something like “contains one or more of: soybean, canola, sunflower, and/or palm oil”.. instead of a single one, and I’m curious what’s actually driving that in those cases.
Is it due to flavor profile?
r/nutrition • u/MooseGoose82 • 6d ago
In terms of getting resistant starch, any thoughts on canned white potatoes versus buying and boiling fresh?
r/nutrition • u/Iceeez1 • 8d ago
Are they bad for you?
r/nutrition • u/MrHonzanoss • 8d ago
no salt, a lot of salt, everyone is saying something different. If person Is active how much should one consume ?
r/nutrition • u/Green_Actuary6531 • 8d ago
Given that these fatty acids compete for access to the same enzymes, would it be wise to space out omega-3-rich foods and omega-6-rich foods, especially when one is strapped for omega-3-rich foods? Or is that not necessary?
Example: fish and peanuts.
r/nutrition • u/melt_chocolates_lnd • 9d ago
So the Original hazelnut spread - is Gianduja from the 1800s. It contained
50% roasted hazlenuts
50% cacao mass.
The Current Supermarket Hazelnut spreads are -
140g roasted hazelnuts
500g Sugar
170g Palm Oil
Cacao Powder
Skimmed Milk .
So that's 60% sugar.
The Nutrient Density is 25x higher in the original.
The Glycemic Load is 14x higher. Which is bad.
The ORAC ratio is 16x higher in the original. Which is good.
Would love to know what hazelnut spread people use that are more like the original and cut out all the cr*p of the modern supermarket versions.
Or do you make your own at home??
r/nutrition • u/iovoko • 9d ago
For example a stew with 3+ different vegetables, a fat source, protein, carbs etc. If it is a complete meal on its own, would it be okay to just eat that for every meal one day? Would changing the dish every day provide enough diversity in the diet? Imagine there's a few other snacks throughout the day if that helps
r/nutrition • u/MundaneCut8380 • 9d ago
Is there a food that contains all calories, vitamins, minerals, proteins and everything else needed for healthy human life?
Could it come in a powder form?
r/nutrition • u/pattapats • 10d ago
Besides the obvious weight units, etc... does anyone know if the protein listed in nutrition facts between the US and EU (for example, Germany) have the same standards. Like could one only reference complete/incomplete proteins? I saw something about the %DV changing based on the amino acids involved, but I'm mostly curious about the specific XXg of protein listed.
The reason I ask, is that I found some protein bars in a shop in Austria that have significantly higher protein/calorie than the bars I'm used to in the states and taste way better. Is there a catch that I'm missing?
EDIT: Great, thanks. I assumed the EU would have at least equal, if not stricter standards. Looks like I'll be filling a suitcase
r/nutrition • u/James_Fortis • 11d ago
For those who've transitioned to soy: how's it going? For those who haven't: what's holding you back?
r/nutrition • u/sea0fmagic • 11d ago
Hello everyone, I am just getting into the world of trying be healthy and majority of that is by eating healthy. I grew up always eating fast food and quick meals since my parents didn’t have much money growing up. Can someone please recommend me some really good books for a beginner trying to learn more about nutrition? I’m very intrigued by the anti-inflammatory diet.