How Much Protein Do You Need to Eat Every Day?
Daily protein intake requirements aren't one-size-fits-all. Here's how to calculate how much you need, how much is too much and when you may need more.
Reviewed by Dietitian Elizabeth Ward, M.S., RDN
Protein is the stuff of life. From your hair to your fingernails to your muscles, protein is the glue that holds each cell in your body together, and it makes up many major hormones and antibodies. That's why getting enough protein in your daily diet is important.
New evidence suggests exactly how much you need depends on a host of factors: your age, health, activity level and—for pregnant people—whether you're eating for two. But how much do you need in a day, really?
Here we show you how much protein you need to eat, how to calculate your needs, how much protein is too much and which people may need more.
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How Much Protein Do You Need Each Day?
Current guidelines, established by the Institute of Medicine in 2002, recommend adults 19 years of age and older consume 10% to 35% of their daily calories from protein. That's about 200 to 700 calories from protein for a 2,000-calorie diet. Another way to calculate how much protein you need each day is to multiply 0.8 g of protein per kilogram of your body weight. With a little math, this translates to 54 g of protein for a 150-pound female or 65 g for a 180-pound male.
Here are some examples of about 10 g of protein:
2 small eggs
2 1/2 tablespoons peanut butter
1 cup cooked quinoa
3/4 cup cooked black beans
1 cup uncooked oats
1/2 cup Greek yogurt
Since meat, poultry and seafood are the leading protein sources for many, here's a handy trick for calculating grams of protein: 1 ounce of meat, chicken or fish has about 7 g of protein, with a 3- to 4-oz. cooked portion (a piece of about the size of a deck of cards) providing up to 30 g of protein.
But here's the catch: The IOM's recommendations set the minimum amount of protein you need to eat in order to avoid falling short of this vital nutrient—not getting enough protein could lead to progressive muscle loss and other health issues.
Recent research suggests that aiming for more, for example, between 1.3 g and 1.8 g per kilogram of body weight daily (approximately 88 g to 122 g for women, 105 g to 145 g for men), may be optimal for health, especially when it comes to warding off age-related muscle loss, according to a 2019 review in Nutrients.
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Do I Need More Protein?
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So does this mean you can eat a 12-oz. steak for dinner? Not exactly.
Protein deficiency in the U.S. is a rarity, and if you're eating a varied diet, there's no need to go out of your way to "beef" up your intake. But how you spread your protein out throughout the day may matter just as much as how much you eat.
Americans' protein consumption is skewed: We typically skimp on protein in the morning and load up in the evening. But research suggests that evenly splitting up your protein consumption is the best way to support your muscles.
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A Journal of Nutrition study published in 2020 found that healthy young males who more evenly distributed their protein intake over three meals—breakfast, lunch and dinner—experienced greater muscle growth than the males who had a low-protein breakfast and got most of their protein intake at just lunch and dinner. Participants in both groups also engaged in strength training exercises.
"Since we don't have a storage form of protein in our bodies besides our muscles, if we're not eating protein at each meal, then we may be losing that muscle mass," says Jessica Crandall, RDN, a certified personal trainer and spokesperson for the Academy of Nutrition and Dietetics. And less muscle mass could mean a decrease in metabolism (which makes it harder to lose weight).
For breakfast, try two eggs with a cup of yogurt and fruit, or 3/4 cup oatmeal, 1/2 cup Greek yogurt and a handful of pumpkin seeds. At lunch, toss half a chicken breast or half a can of beans into your salad for a protein boost.
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How Much Is Too Much Protein?
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Eating too much protein can mean missing out on nutrients from carbohydrates (like fiber) and healthy fats. That's why experts say to stick to eating about one-third of your daily calories from protein and to keep to a rough daily maximum of 2 g/kg body weight. That's about 140 g for someone who weighs 154 pounds to 160 g per day for someone weighing 176 pounds.
While there used to be a concern about protein intake increasing the risk of kidney stones or osteoporosis (the digestion of protein releases acids that need to be neutralized by calcium—which may be pulled from bones), research shows this isn't a concern. In fact, 2019 research in Nutrition Today found that eating in the higher recommended range may be beneficial for bone health, especially when you're eating enough calcium. And unless you have kidney disease, your protein intake is unlikely to cause harm.
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Factors That Impact Your Protein Needs
Since protein isn't one-size-fits-all, there are certain people that need more—and may have a harder time getting enough.
Vegetarians or Vegans
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Good news for those forgoing animal products: If you're eating enough calories, opting for a plant-based diet doesn't automatically mean you're not consuming enough protein. According to the Academy of Nutrition and Dietetics, the terms "complete" and "incomplete" protein are misleading. "Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable (essential) amino acids when caloric requirements are met," the Academy said in a 2016 position statement.
Vegetarians and vegans may need to pay a bit more attention to what foods give them the best protein-for-calorie value than the average meat-eater, but eating a varied diet that includes protein-rich legumes and soy will keep your body and muscles humming along just fine. Soy foods, such as tofu, tempeh, and edamame, supply all of the essential amino acids, as do pistachios. Other great vegetarian sources of protein include eggs, Greek yogurt, quinoa, seeds, nuts and nut butters.
Physically Active
Protein isn't just a concern for the shake-guzzling bodybuilder wanting to build muscle—or the elite distance runner trying to keep it. Adequate protein is needed at all levels of fitness.
The IOM's guidelines were based on studies in sedentary individuals. The American College of Sports Medicine, Academy of Nutrition and Dietetics, and Dietitians of Canada recommend aiming for more protein if you're active—up to 2 g/kg of body weight each day spread throughout the day—per their 2016 joint position statement in Medicine & Science in Sports & Exercise. While keeping protein within 10% to 35% of your daily calories still applies, experts recommend consuming 15 g to 25 g of protein within an hour post-workout (an example is 1 cup of milk, 1 oz. almonds and 5 dried apricots) to maximize results.
Does more protein equal better results? No, says Crandall, and adds that research suggests that benefits level off after recommended intakes. "It's kind of like adding laundry detergent to your clothes—it's not going to get them cleaner—but having the right amount, at the right time, is important," says Crandall.
Plus, the type of protein you choose could give you an athletic edge.
Foods high in a specific amino acid—the building blocks of protein—called leucine may be most effective for the maintenance, repair and growth of muscle. Animal foods, such as milk, meat, poultry, eggs and seafood are the richest sources of leucine, which is also found in soy foods, and nuts like peanuts. While you should strive to meet your protein needs from food, whey protein supplements are also high in leucine and are a research-backed option.
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Older Adults
As we age, our bodies become less efficient at transforming the protein we eat into new muscle. The result is gradual muscle loss that can lead to decreased strength, frailty and loss of mobility. But you can give Father Time a one-two punch by staying active and eating enough protein.
It's not just muscle mass maintenance that protein is good for though. The body needs protein for wound healing, supporting the immune system, and maintaining the integrity of skin—all important areas as we age.
A 2018 Advances in Nutrition review proposes that older people consume ≥1.2 g protein · per kg daily and that there should be an emphasis consuming foods rich in leucine, which plays a central role in stimulating skeletal muscle growth. The authors point out that the IOM protein recommendation doesn't appear to meet the protein requirements for older people to maintain skeletal muscle mass. While eating enough protein is crucial, timing matters, too. Spread out your protein—about 25 g to 30 g of protein at each meal—to maximize muscle cell growth.
Pregnant or Breastfeeding
"Protein needs rise a minimum of 10 g per day during the second and third trimesters because your baby is growing—and it needs the tools to grow," says Rachel Brandeis M.S., RDN, who specializes in pregnancy nutrition. The IOM recommendation is that pregnant women eat a minimum of 1.1 g of protein per kilogram of body weight per day, or about 25 more grams per day.
However, research, like the 2021 review in Nutrients, suggests pregnancy protein needs may be slightly higher than these previous estimates, so it's best to check in with your health care provider or registered dietitian to see how much protein is right for you.
As for breastfeeding mothers, your body will need more calories and protein to make enough milk and recover from pregnancy.
The Bottom Line
Protein is an important nutrient, and when you're eating a varied healthy diet, you are likely getting enough. Aim to include protein-rich foods throughout your day, not just at dinner. And if you're a person who needs more protein—whether you're active, older, pregnant or breastfeeding—you may need to be more conscious of your protein intake to make sure you're getting what you need.
Read the original article on Eating Well.
