How Much Protein Do We Really Need?
- Trainers Spot
- Jun 10, 2024
- 3 min read
You know you need to eat more protein, but how much do you actually need? Some people drink protein shakes, take branched-chain amino acid supplements and carefully track their daily protein intake. But do most of us actually need that much protein? We break it down for you here!
The Recommended Daily Allowance
Here’s the breakdown: First, know, it is not just a one-size-fits-all when it comes to getting the right amount of protein for you each day. According to the current Recommended Dietary Allowance (RDA) set by the Institute of Medicine, the average sedentary adult should consume 0.8 grams of protein per kilogram of body weight. So, for a 150 pound (68 kg) person, that amounts to about 54 grams of protein per day.
Or you can calculate like this: Dividing your weight into pounds by 20 and multiplying it by seven. You need just a little more than seven grams of protein for every 20 pounds of your body weight. So, for a 200 pound person, you would need about 70 grams of protein each day.
However, this is considered the minimum amount to prevent deficiency. Many experts believe active adults need a bit more to support muscle growth, recovery from exercise and general health. A common recommendation is 1.6 - 2.0 grams per kilogram of body weight if you exercise regularly. For that same 150 pound person, that's about 109 - 136 grams per day.
Note: these are general guidelines, and your individual needs will vary depending on your age, activity levels, muscle mass and other factors. If you are an athlete for example and highly active, you may need even more.
The Risks of Too Much Protein
While getting enough protein is essential, it's also possible to over consume. Eating an excessively high protein diet can come with potential health risks:
Kidney damage - Very high protein intakes can put strain on the kidneys over time.
Dehydration - Protein increases calcium excretion, which can promote dehydration.
Weight gain - Protein has 4 calories per gram, making it easy to over consume calories.
Most healthy adults can likely consume up to 2 - 3 times the RDA without major negative effects, and if you already have existing kidney issues you should moderate your protein intake more carefully. If you are not sure, always consult your doctor to be sure you are eating the right amount of protein that you need.
Non-Animal Protein Sources
If you are not into meat, dairy and other animal products, there are still some excellent plant-based protein sources out there for you. So not all is lost:
Soy products (tofu, tempeh, edamame)
Legumes (lentils, beans, peas, peanuts)
Whole grains (quinoa, teff, wild rice, oats)
Nuts and seeds
Nutritional yeast
These tasty versatile foods provide all of the essential amino acids needed to build proteins. Yes, they really do! By combining different plant sources in meals, vegetarians and vegans can meet their protein needs, too.
Meat-Based Protein Options
If meat and dairy are a part of your diet, here are some healthy protein ideas:
Skinless White Poultry Meat - (cooked chicken or turkey breast; skip dark meat cuts such as drumsticks and thighs to get the leanest meat. White meat includes the breasts, breast tenderloins (tenders) and wings).
Lean Beef
Egg Whites
Low Fat Cottage Cheese
Plain Greek Yogurt - (opting for plain yogurt avoids the unnecessary sweeteners, plus you can add your own fruit).
Frozen Shrimp
Meeting Your Protein Needs
If you consider yourself active, you will likely need 90 - 120 grams of protein per day to meet your body's needs. Consuming significantly more than this provides minimal benefits for most people, so stick with what you need and try and not get too obsessed with the numbers, and listen to your body, always.
Rather than obsessively tracking your protein grams, focus on including a lean protein source with each meal. Whether you opt for animal or plant-based proteins, meeting this daily target paired with strength training is ideal for building and maintaining muscle mass.
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