Protein has become quite the buzzword these days. You see it everywhere—coffee shops adding it to their lattes, snacks being marketed with protein claims, and even Health Secretary Robert F. Kennedy Jr. pushing for steak over cake. The overwhelming focus on protein has made it tough to figure out what you actually need.
Under Kennedy’s guidance, the federal government revamped the Dietary Guidelines to suggest a higher daily protein intake than previously recommended.
Yet, it’s important to remember that nutrition isn’t one-size-fits-all. Your protein requirements can vary significantly depending on factors like your activity level, age, and body weight.
So, let’s look at how to cut through the marketing noise and tailor your protein intake to your personal needs.
Why we need to eat protein
Protein plays a crucial role in our bodies. It’s essential for building and repairing muscles, crafting enzymes for digestion, and creating antibodies for immune support.
Rachele Pojednic, a Stanford researcher, explains that our bodies are constantly breaking down old proteins and synthesizing new ones, using amino acids from our food.
“Protein is the building block of skeletal muscle,” she continues. “As you consume these amino acids, they undergo breakdown in your digestive system, get absorbed, and are then reassembled into every tissue,” she notes.
Start with your body weight
To determine your ideal protein intake, begin by calculating based on your weight. The new recommendation suggests aiming for 1.2 to 1.6 grams of protein for each kilogram of body weight daily.
“I think that’s the optimal range,” Pojednic states, noting that research has consistently supported this view.
Here’s a simple breakdown: Convert your weight in pounds to kilograms by dividing by 2.2, then multiply that figure by 1.2 or 1.6 (for the higher end of the range) to find your daily protein needs in grams.
For instance, if someone weighs 150 pounds, they should target at least 82 grams of protein daily, potentially going up to 109 grams at the higher end.
A sample day might look like this: breakfast with a cup of Greek yogurt (17-20 grams) plus nuts (4-5 grams), lunch with a cup of cooked lentils (about 18 grams), a snack of almonds or veggies with hummus (5 grams), and a dinner featuring a 4-ounce chicken breast (around 35 grams).
Consider your activity level
If you exercise regularly, you might consider increasing your protein intake towards the upper end of that recommended range.
It’s common for athletes and weightlifters to consume more protein. According to Stuart Phillips, a McMaster University researcher, “Activity is a key factor in determining protein needs.” When you engage in exercise, it triggers changes in your body that increase protein usage. He explains that exercise makes muscles more receptive to protein, thus amplifying their ability to utilize amino acids for growth and repair.
Take your age into account
People often begin losing muscle mass in their 30s and 40s, though it might not be evident until later. You might notice tasks like lifting a suitcase becoming more challenging—a sign it might be time to act. To mitigate this, Phillips suggests combining regular physical activity, especially strength training, with adequate protein intake within that 1.2 to 1.6 grams per kilogram range.
“Exercising can slow down muscle loss, and pairing that with increased protein intake would be even more effective,” he adds.
Interestingly, women typically consume less protein than men and may engage in less strength training. Focusing on both aspects can help counteract age-related frailty. A crucial point here is that merely increasing protein won’t lead to muscle strength; it’s the combination of proper training and nutrients that works wonders.
Decide on your number
By now, you likely have a rough idea of your protein needs. Start by calculating it based on body size, then adjust according to your activity level and age.
Next, assess what you’re eating—compare it to your calculated target. You can find resources listing protein levels in various foods from databases or by trying an app that tracks macronutrients.
Animal vs. vegetarian protein sources
When it comes to protein sources, Pojednic asserts that both animal-based and plant-based foods can fulfill our needs. “Research shows you can meet all essential amino acid requirements through a plant-based diet, just as you can with meat,” she explains.
Of the approximately 20 amino acids essential for protein synthesis, nine are deemed “essential” because our bodies can’t produce them. While animal products generally provide sufficient amounts of all nine, some plant sources—like soybeans—also qualify as complete proteins.
It’s worth noting that many plant foods alone don’t provide complete essential amino acids, being classified as incomplete proteins. However, a varied diet can bridge that gap.
If you make a point to mix different food types—vegetables, fruits, whole grains, legumes—you can attain all the amino acids you need.
Can you get too much?
The aforementioned recommendations apply to the general population. Those with certain health issues, particularly chronic kidney disease, may need to limit their protein consumption. If you do decide to significantly raise your protein intake, it might be best to consult with your healthcare provider to ensure it’s appropriate for you. It’s also wise to monitor saturated fat intake if your protein sources are primarily meat and dairy, given the guidance to keep that below 10% of your daily calories.
Protein powders can be handy if they suit your lifestyle, but most individuals usually get ample protein from a well-rounded diet without supplements.
Once you’ve identified a sensible protein range, you don’t need to obsess over it. Focus on enjoying a variety of real foods in moderation along with some form of resistance exercise.
