How Much Protein Do We Actually Need?

One of the most common questions Registered Dietitians are asked is: “Am I getting enough protein?” With protein-packed products flooding the market and fitness influencers touting high-protein diets, it’s no wonder so many of us feel confused about our actual protein needs. Here is what the research tells us.

The Science Behind Protein Needs

Protein is essential for building and repairing tissues, producing enzymes and hormones used in various essential bodily functions, and supporting immune function. It’s also crucial for maintaining muscle mass, especially as we age. But “essential” doesn’t necessarily mean “the more, the better;” there are diminishing returns beyond a certain point.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. For a 150-pound person, that’s about 55 grams daily. However, this is the minimum to prevent deficiency, not necessarily the optimal amount for health and performance. Many nutrition experts now recommend a range of 1.2 to 2.0 grams per kilogram(divide your body weight in pounds by 2.2 to find your weight in kilograms), depending on your activity level and goals. Here’s a loose guideline to break this down:

• Sedentary adults: 1.0-1.2 g/kg (about 68-82g for a 150-lb person)
• Moderately active individuals: 1.2-1.6 g/kg (about 82-109g for a 150-lb person)
• Highly active or strength training: 1.6-2.0 g/kg (about 109-136g for a 150-lb person)
• Older adults (65+): 1.2-1.5 g/kg to preserve muscle mass

How Does This Translate into Food?

A typical day might include Greek yogurt at breakfast (15-20 grams), a roasted turkey sandwich at lunch (25 grams per 3 ounces of turkey), an afternoon snack of almonds (6 grams), and tofu vegetable stir fry with brown rice for dinner (about 26 grams). That’s already 72-77 grams of protein!

Plant proteins are a great option because they tend to be higher in fiber and healthy fats, keeping you fuller longer. Incorporating plant proteins into your day is a great way to increase protein without increasing the nutrients of concern regarding animal protein, namely saturated fat that can lead to increased risk of heart attack and stroke when consumed in large amounts over time. Good sources of plant protein include soy products such as tofu, tempeh, and soy milk; legumes such as lentils and chickpeas; nuts and seeds; and whole grains.

Seafood tends to have more favorable nutrients than other animal proteins, being lower in saturated fat, and some options—including fatty fish like salmon, char, mackerel, and sardines—being excellent sources of healthy unsaturated fats. Animal protein choices have the potential to have a large impact on the environment, but plants and sustainable seafood options (such as those labeled “Best Choice” by the Monterey Bay Aquarium Seafood Watch program) are an excellent alternative.

Practical Tips for Busy Lifestyles

For those of us with busy lifestyles, some really do need to increase our protein (especially if you skip meals or often rely on protein bars/shakes as meals). It’s helpful to distribute protein throughout the day, aiming for 20-30 grams per meal rather than loading up at dinner. This supports steady energy levels and helps prevent the afternoon slump. Always aim for whole foods first! While protein-supplemented snacks and drinks have their place, minimally processed, natural protein sources provide additional nutrients and a sense of satiety that these ultra-processed versions can’t match.

Rather than obsessing over hitting a specific number, focus on including a protein source at each meal, choosing quality sources, and eating a varied diet. Your body is remarkably good at using what you give it.

If you’re concerned about your individual needs, consider meeting with a registered dietitian who can assess your specific activity level and health goals.