Rankings / Essentials — Nutrients
Protein intake
Essentials · Macronutrient
Tier S
Bottom line
Read Off Label grades Protein intake as S (9.3/10) based on very strong evidence, high benefit magnitude, and a low-risk safety profile.
RDA of 0.
Typical use: 1. — N/A.
What this is
RDA of 0.8 g/kg is a minimum to prevent deficiency, not an optimum. Older adults benefit from higher intake to combat sarcopenia.
Mechanism
Provides amino acids for muscle protein synthesis; satiety signaling; preserves lean mass during weight loss and aging
Dose & route
1.2-1.6 g/kg/day for active adults; up to 2.0+ g/kg for resistance trainees; ~30-40g per meal
Citations
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/
- https://bjsm.bmj.com/content/52/6/376
- https://www.sciencedirect.com/science/article/abs/pii/S2405457724001761
- https://pubmed.ncbi.nlm.nih.gov/41978913/
- https://doi.org/10.5281/zenodo.20101309
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Protein intake work?
- Read Off Label rates the evidence for Protein intake as Very Strong and the benefit magnitude as high, producing an overall grade of S (9.3/10). RDA of 0.
- Is Protein intake safe?
- Protein intake has a low risk profile in published human data. Legal status: N/A (dietary). This is not medical advice — see the disclaimer.
- What is the typical dose for Protein intake?
- 1.2-1.6 g/kg/day for active adults; up to 2.0+ g/kg for resistance trainees; ~30-40g per meal
- How does Protein intake work?
- Provides amino acids for muscle protein synthesis; satiety signaling; preserves lean mass during weight loss and aging
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.