For most healthy adults, the research-backed range is 1.0 to 1.2 grams of protein per kilogram of body weight per day — about 82 grams for someone weighing 150 pounds. Most articles make you read eight hundred words to get that number. Here's what to do with it.
1. The RDA is a floor, not a target
The familiar 0.8 g/kg figure is the amount required to keep a healthy adult from running a deficit. It was never meant as an optimum. The PROT-AGE Study Group — an international expert panel — recommends 1.0–1.2 g/kg/day for healthy older adults, the higher end for anyone physically active, and up to 1.5 g/kg/day during illness or recovery. ESPEN's expert group landed in the same range.
2. The number that actually matters is per meal, not per day
Eighty-two grams across three meals is about 27 grams each. That's the useful version, because almost nobody fails at protein by eating too little at dinner. They fail at breakfast and lunch, then try to make it up at 7 p.m. — which doesn't work the way people assume it does.
3. The gap is usually one serving wide
Run the arithmetic on a normal day and most people land 20 to 30 grams short. That's not a diet overhaul. That's one serving, placed in whichever part of the day is currently empty.
That's the slot MYND Sparkling Protein Water is built for — 20 grams of whey protein isolate with zero sugar, in a format that doesn't need a blender or a plan.
The MYND take-away: You're probably not short a diet. You're short one serving, in the half of the day you weren't counting.
Source: Bauer J. et al., "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group," JAMDA, 2013 — pubmed.ncbi.nlm.nih.gov/23867520
