How Much Protein Do We Actually Need?

Protein is one of the building blocks of life, and it’s essential for a healthy diet. Along with carbohydrates and fat, protein is one of the three main macronutrients that our body needs to survive. But how much protein do we actually need?

What Are the Basic Protein Requirements?

The current recommended daily allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight, which works out to 0.36 g per pound. By that math, an adult who weighs 150 pounds would need to eat about 56 g of protein per day. However, this is the minimum amount of protein the body needs to perform its basic functions.

The Benefits of Eating More Protein

Research shows that protein plays an important role in helping us meet our weight loss and fitness goals. Pairing resistance training with an increase in protein consumption, for example, can help build strength and muscle. Getting enough protein can also help ward off the loss of muscle that can sometimes occur when we follow a low-calorie diet.

- Advertisement -

How Much Protein Do We Actually Need?

Research shows that many professional organizations, including the Academy of Nutrition and Dietetics and the American College of Sports Medicine, recommend consuming about 1.2 g to 2.0 g of protein per kg of body weight (or about 0.54 g to 0.90 g per pound). The International Society of Sports Nutrition starts those recommendations a bit higher: at 1.4 g to 2.0 g of protein per kg, or 0.63 g to 0.90 g per pound. This means that a person who weighs 150 pounds should eat anywhere from 94 g to 135 g of protein.

Where Do I Get Protein?

You can find protein in animal sources, including meat, fish, and eggs, as well as plant sources, including soy, beans, legumes, nuts, and some grains. Protein is also increasingly found in prepackaged foods, not just protein bars and powders, but in products like cereals and pancake mixes, too.

Protein in Some Common Foods

Here are some foods and their protein content per the U.S. Department of Agriculture (USDA):

• Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled: 31.3 grams
• Fish, Salmon, Atlantic, Wild, Raw: 25.5 grams
• Yogurt, Greek, Plain, Lowfat: 20.1 grams
• Tofu, Raw, Firm, Prepared With Calcium Sulfate: 20.2 grams
• Edamame, Frozen, Prepared: 17.8 grams
• Beans, Black, Mature Seeds, Cooked, Boiled, With Salt: 15.5 grams
• Peanut Butter, Smooth Style, Without Salt: 8.2 grams
• Eggs, Grade A, Large, Egg Whole: 6.3 grams
• Nuts, Almonds: 6.1 grams

Can I Eat Too Much Protein?

It’s possible to get too much of a good thing – and that’s also true with protein. Since our bodies can’t store protein, it will be stored as fat if we eat too much of it. A good rule of thumb is to try to eat about 20 g to 40 g of protein in every meal, says Dawn Jackson Blatner, RDN.

The Wrap-Up

There’s no one-size-fits-all when it comes to protein requirements; your target goal will vary based on your weight, age, and activity levels. Try to get about 20 g to 40 g of protein at each meal while being mindful of portion sizes. Remember, too, that not all protein sources are created equal: When possible, try to choose foods that are higher in lean protein (like chicken) while limiting ones that are higher in saturated or trans fat (like bacon or processed products).

FAQs

Q: How much protein do I need?
A: The exact amount of protein you need varies based on your weight, age, and activity levels.

Q: What are the benefits of eating more protein?
A: Eating more protein can help you lose weight, build strength and muscle, and ward off the loss of muscle that can occur with low-calorie diets.

Q: Can I get too much protein?
A: Yes, it’s possible to get too much protein, which can cause it to be stored as fat. A good rule of thumb is to try to eat about 20 g to 40 g of protein in every meal.

Q: What foods are high in protein?
A: Some high-protein foods include chicken, fish, eggs, tofu, beans, nuts, and seeds.

Q: How can I increase my protein intake?
A: You can increase your protein intake by eating more protein-rich foods, using protein supplements, or combining protein with resistance training.