How Much Protein Do I Really Need

A question I am frequently asked is, how much protein do I really need?  As with most nutrition questions, the answer is — it depends!

For most adults, the Institute of Medicine recommends 10-35% of daily calories from protein. If you follow a 2000-calorie diet, aim for 60-175 grams of protein daily. 

On average, Americans get about 15% of their calories from protein, meeting the minimum requirement but sitting on the lower end of the optimal range. 

Higher protein intake (25%-35% of daily calories) can be beneficial, especially for seniors, athletes, regular exercisers, and those aiming for weight loss.

Let’s consider these groups individually.

Seniors

As we age, protein intake tends to decrease. Unfortunately, 50% of women and 30% of men over 65 don’t meet the minimum protein requirement. This is concerning because aging often brings muscle loss (sarcopenia). The good news is, studies show that sufficient high-quality protein, combined with resistance training, can combat sarcopenia, potentially enhancing independence and quality of life.

Athletes and Regular Exercisers

For athletes and regular exercisers, protein requirements are higher. Aim for 1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound) per day, as recommended by the Academy of Dietetics and Nutrition and the American College of Sports Medicine. This supports muscle repair, synthesis, and enhances recovery and performance. Some athletes find benefits in consuming protein within the range of 25%-35% of their daily calories.

Weight Loss

As calorie intake drops, the proportion of calories from protein should increase. This preserves muscle mass and offers other benefits. High protein diets, containing 25% or more protein, can help maintain lean muscle, stabilize blood glucose levels, and control hunger signals. Protein enhances satiety, reducing the desire for between-meal snacks.

Food Sources

High-quality protein sources are abundant in the American diet. Animal-based options include lean meat, poultry, fish, eggs, and dairy. For plant-based choices, consider quinoa, soybeans, chia, flax seeds, beans, peas, tofu, nuts, seeds, and peanut butter.

Protein Powder Supplements

While amino acid supplements are popular among athletes and regular exercisers, evidence supporting their use is inconsistent, and their safety is not well-established. The Academy of Nutrition and Dietetics recommends a food first approach, prioritizing protein from high-quality food sources.

Third-party Testing

If you choose to use a protein supplement, opt for products that undergo third-party testing for purity and safety. Reputable third-party testing organizations include NSF Certified for Sport and USP although these products may be pricier due to the testing costs. If you’re on a budget, consider checking out ConsumerLab, a website dedicated to reviewing the purity and label claims of various nutritional supplements, including a list of the best protein powders.

Timing

When you consume protein matters. Spreading your protein intake out over the day rather than consuming it all at one meal helps enhance muscle growth, repair bones, tendons, and ligaments, and support immune function. It may also support weight management by helping control appetite and food cravings. Aim for 20-30g of protein at each meal and a protein-rich snack or two throughout the day.