Most people are under-eating protein.
And if you're training hard, trying to lose fat, or just want to age well — it's not just a little under… it’s a lot.
At Locale, we build every meal around quality protein because it’s the single most important macronutrient for body composition, recovery, and long-term health. Here’s what the research says:
Your RDA Isn’t Enough
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. But that number is only designed to prevent deficiency — not to help you thrive.
For active people, and anyone trying to build or maintain muscle, 1.6 to 2.2 grams per kg (or ~0.7 to 1 gram per pound of bodyweight) is a better target.
📚 Phillips & Van Loon, 2011 – Dietary Protein for Athletes
Protein Boosts Fat Loss (Without Losing Muscle)
Studies show that higher-protein diets help you retain lean muscle while cutting fat — especially in a calorie deficit. One meta-analysis found that doubling protein intake led to significantly better fat loss outcomes.
📚 Pasiakos et al., 2013 – Higher Protein Intake Preserves Lean Mass During Weight Loss
Protein also has the highest thermic effect of all macronutrients — meaning you burn more calories just digesting it.
Aging? You Need More Protein, Not Less
As we get older, we become less sensitive to protein — a concept called anabolic resistance. To maintain muscle and metabolic health, older adults may need even more protein per meal to stimulate muscle protein synthesis.
📚 Moore et al., 2015 – Protein Requirements and Muscle Mass in Aging
So How Much Should You Eat?
Here’s a quick rule of thumb:
-
Active adults or anyone with fitness goals:
0.7–1g of protein per pound of body weight -
Sedentary or not training:
Aim for 0.6–0.8g/lb -
Trying to lose fat while preserving muscle?
Go on the higher end: 1–1.2g/lb
So if you weigh 170 lbs and you’re training regularly, your protein target is around 130–170g per day.
Every Locale Meal Delivers High-Quality Protein
We take the guesswork out of hitting your goals. Our meals are loaded with 40–60g of protein, made from whole-food sources — no cheap fillers, no BS.