How Does Alma Calculate Protein Recommendations?

Let's break down how Alma determines your ideal protein intake—and why it might be more than you think!

What makes Alma's approach special? We don't just apply a one-size-fits-all formula. Your personalized protein recommendation considers:

The standard Recommended Dietary Allowance (RDA) for protein sits at 0.8g per kilogram (0.36g per pound) of body weight daily (1,2). But here's the thing—that's just your protein "floor," the bare minimum to prevent deficiency.
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Think of the RDA as the floor of your protein needs—the absolute minimum to stand on. Your actual optimal protein requirement is the ceiling, providing the complete structural support your body requires for optimal health and performance.

For those who exercise regularly, Alma recommends stepping up to 1.6-2.0g of protein per kilogram (0.73-0.91g per pound) of body weight (4,5). This isn't just a random increase—it's backed by solid research showing these levels help muscles recover faster and perform better, as well as optimize body composition outcomes (4,5).
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Simply put: the more active you are, the more your protein needs go up. It's like your muscles are saying, "Hey, if you want me to work this hard and build a better house, I'm going to need more building materials!"

Getting older comes with wisdom... and a higher protein requirement! If you're over 50, you may benefit from bumping up your protein intake. As we age, our bodies become less efficient at using protein to build and maintain muscle mass, a phenomenon known as "anabolic resistance."[2]
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To combat this, older adults often need to consume more protein per meal compared to younger individuals to stimulate muscle growth and preservation effectively, regardless of activity levels.
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Research shows active adults in this age group need a minimum of 1.2-1.6g/kg (0.54-0.73g/lb) daily (3) with 30-35g per meal to combat age-related muscle loss
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Got your protein numbers dialed in? Awesome! Now let's talk variety—because chugging endless protein shakes isn't the path to nutritional nirvana. While supplements have their place, prioritize whole food protein sources like lean meats, fish, eggs, dairy, legumes, nuts, and seeds. These foods offer a wealth of additional nutrients and can help keep you feeling satiated.
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Another key factor is timing. Research suggests that spreading your protein intake relatively evenly across multiple meals may be more effective for muscle growth than consuming most of your protein in one large meal (3). Aim for at least 20-30 grams of protein per meal, with one of those meals falling within a couple hours after exercise for optimal results.

Alma's recommendations start with science but end with you. We consider what makes your body unique and what you're trying to achieve to help you thrive.
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After all, when it comes to protein, the minimum isn't the optimum—and your body deserves the best support it can get.

Keep in mind that these are all general guidelines, and individual needs may vary. If you have specific concerns or health conditions, it's always best to consult with a registered dietitian or healthcare provider for personalized advice.