How much protein do I need in a day?

Protein is more popular than ever, with 71% of Americans reporting that they’re actively trying to consume more of it. Protein is an essential nutrient - it helps the body build tissues and muscles, fuel energy, make antibodies, and more. How much protein you need daily is dependent on individual factors, such as age and exercise routine. 

‍

‍

Recently, conversations surrounding protein have skyrocketed. A 2024 survey found that “high protein” was one of most popular diets, and that 71% of Americans are actively trying to consume more protein. This trend has been on the rise since 2022: 59% of Americans were looking to eat more protein in 2022, and 67% in 2023. Creators across social media platforms, especially those who specialize in health, fitness, or nutrition, often speak on the importance of protein. And they’re right! Protein is a crucial nutrient for our bodies. But can you have too much of it? 

‍

As certain diets gain traction on social media, there is often a lot of information left out of the conversation. We’re filling in the gaps with what to know about a high protein diet.

‍

What is protein, and why is it important?

Proteins are large, complex molecules made up of amino acids that support many bodily functions. The nutrient is important for multiple reasons. Protein can:

• Repair and build your body’s tissues
• Fuel energy levels
• Make antibodies that fight off infection and illness
• Keep cells healthy and create new ones

‍

Protein is often associated with exercise, due to its ability to support muscle growth and recovery, which can keep you strong, and fuels your metabolism. Protein can also be recommended for weight management because it helps you feel full and satiated after meals, because it takes longer to digest than other nutrients. 

‍

All of these benefits make protein an essential part of a healthy, balanced diet. 

‍

How much protein is recommended per day

Each individual is different, and so are their protein needs. Broadly speaking, The Recommended Dietary Allowance for adults is 0.8 grams per kilogram of body weight – but that may not work for everyone. Factors such as age and exercise habits can impact individual protein needs: older adults may benefit from more protein to help counteract muscle loss, and those who exercise regularly can use protein to help muscles recover and grow.  

‍

There are plenty of high protein foods to choose from. For example, one chicken breast has about 43 grams of protein, while a cup of chickpeas has about 14.5. Two eggs have around 12-14 grams, and a cup of greek yogurt has about 20. What’s important is finding sources of protein that fit your needs and preferences. Check out a guide on protein content here. 

‍

Protein powders and bars are popular sources of the nutrient. They can provide a seamless way to hit protein goals, especially if you’re on the go or in a rush. However, it’s important to eat a variety of protein sources, including whole foods. Some protein powders or bars have large quantities of added sugars, or added chemicals. It may be beneficial to check the ingredients of protein products before using them, to make sure that they fit within your health goals. 

‍

Can you have too much protein?

Recently, it feels like everything, from smoothies, to popcorn, has added protein. The general sentiment online seems to be, the more protein the better. But this isn’t always the case. 

‍

The idea of an upper limit to protein isn’t black and white, because everyone’s needs are different. However, some professionals worry that if an individual eats excessive protein throughout the day, they may be missing out on other food groups, such as fruits and vegetables. It’s important to maintain a diet that balances all three macronutrients: protein, carbohydrates, and fats. They’re all vital for your health! 

‍

There is also some evidence that eating too much protein may cause health risks for individuals with pre- existing kidney conditions. Additionally, eating too much animal protein is linked to a higher risk of developing kidney stones. 

‍

Most people can get the recommended amount of protein through balanced meals. Allara Registered Dietitians often recommend balancing your plate with a mix of carbohydrates, protein, fats, and fiber like this:

• ½ of your plate of fruit and vegetables for fiber 
• ¼ - ⅓ of the plate with complex carbohydrates, such as whole grains.
• ¼ of the plate with protein from sources like fresh meats and fish, or plant based sources like tempeh or tofu. 

Your body, your needs

Protein is a crucial part of a balanced diet. It can help fuel your day by boosting your energy, and help you feel stronger by supporting your muscles. Implementing protein as part of your diet can look like adding beans to a soup or salad, cooking rice in bone broth, mixing greek yogurt in sauces, and more. 

‍

When it comes to nutrition, everyone is different! What helps one person feel great may not work for someone else - and that’s okay. Listening to your body, noticing when you feel satiated or not, and eating foods you enjoy can help you meet your unique needs. 

‍

If you have questions about your nutrition and how it’s impacting your health, it may be beneficial to meet with a Registered Dietitian. They can help you unpack what’s going on in your body, and what you can do to feel your best. 

‍

Takeaways

• The Recommended Dietary Allowance for adults is 0.8 grams per kilogram of body weight – but that may not work for everyone. Factors such as age and exercise habits can impact individual protein needs.
• There are a number of high protein foods to choose from, depending on your preferences, dietary restrictions, and needs. 
• Protein is important, but so are other nutrients! It’s important to maintain a diet that balances all three macronutrients: protein, carbohydrates, and fats.

‍

‍