The current RDI for protein is 0.8 grams per kilogram of body weight per day. This is the minimum amount needed to keep 97.5% of people over the age of 19 healthy. It’s the standard protein intake for most diet recommendations.

If you’re sedentary or lightly active and not in a caloric deficit, you probably don’t need to eat much more protein than the RDI.

However, if you’re trying to lose fat while maintaining your muscle mass and athletic performance, there are three main reasons why the RDI is probably too low for you.

1. Your protein needs increase when you cut calories.
Your body is always breaking down and rebuilding tissues. When you’re in a caloric deficit, your rate of tissue breakdown rises above your rate of tissue growth, and you lose weight. In most cases, overweight dieters need to eat at least 1.4-1.6 grams of protein per kilogram of body mass to avoid losing muscle.

2. Your protein needs increase as you get leaner.
The less body fat you have, the more protein you usually need to prevent muscle loss while dieting. When your body has thousands of extra calories stored as fat tissue, it’s generally less likely to break down your muscles.
The most recent and comprehensive review, authored by Eric Helms, indicates that lean athletes need around 2.3-3.1 grams per kilogram of lean body mass to avoid losing muscle while dieting.

Context Protein Intake (lean body mass, not total!!)
No calorie deficit, minimal training, or less focused on maintaining muscle mass. 1.2-2.0 g/kg
Small to moderate calorie deficit, with progressive training. 1.8-2.4 g/kg
Medium to large calorie deficit, with progressive training. 2.3-3.1 g/kg