How Much Protein Should I Eat Daily for Optimal Health?

Understanding Your Daily Protein Needs

The human body needs protein for cellular function, including making new cells and repairing damaged ones. Every cell in the body contains protein. That’s why proteins are called the building blocks of life. 

Structurally, proteins are made of 20 amino acids. When you eat protein, your body breaks it down into amino acids used in hundreds of important processes. Of the 20 amino acids, nine essential amino acids are not made by the human body and must be obtained from dietary protein. 

A complete protein contains all the amino acids that are essential. Examples include proteins from animal sources, soy, and quinoa. An incomplete protein does not contain all nine amino acids that are essential. Most proteins from plant foods are incomplete, for example, grains, beans, and nuts.

Terms Used to Describe Adequate Protein Intake

The Institute of Medicine (IOM) has established the current Dietary Reference Intakes (DRIs) for protein, including the:

• Estimated Average Requirement (EAR) for protein of 0.66 grams per kilogram of body mass per day (g/kg/d). This is the minimum amount needed to meet the essential amino acid requirements of 50% of the adult U.S. population.

• Recommended Dietary Allowance (RDA) for protein of 0.8 g/kg/d. This is the minimum amount of dietary protein required to meet essential amino acid requirements and prevent muscle loss in 97.5% of the adult U.S. population. 

• Acceptable Macronutrient Distribution Range (AMDR) of 10% to 35% of energy (daily calories) from protein

Factors That Influence Protein Requirements

Many factors can influence how many grams of protein a person should eat each day, including age, gender, height, weight, activity level, pregnancy, and even some diseases.

How do I calculate how much protein I need?

Daily Protein Requirement Based on Weight

A good rule of thumb is to eat 0.8 to 1 gram of protein per kilogram of weight every day. 

• To get your weight in kilograms, divide your weight in pounds by 2.2.

• Now, multiply your weight in kilograms by 0.8.

• This is the amount of protein in grams that you should eat every day.

Protein Needs Based on Dietary Guidelines for Americans

Another way to calculate your daily protein intake is to use the USDA’s Dietary Guidelines for Americans based on age and gender:

Protein Needs Based on TDEE

Yet another way to calculate your daily protein requirement is to calculate your Total Daily Energy Expenditure (TDEE). This tells you how many calories you need on a daily basis based on your age, gender, weight, height, and activity level. 

Most people benefit from getting about 25% of their daily calories from protein. Therefore, if you divide your TDEE by 4, you will know how many calories you should be obtaining from protein. Now, divide this number by 4 to get the grams of protein you should eat every day (each gram of protein contains 4 calories). 

For example, if your TDEE is 2000 calories, you should get 500 calories from protein, and for this, you need to eat 125 grams of protein every day.

Protein Requirements for Different Goals

Protein for Overall Health

Most adults on a 2000-calorie diet require 50 grams of protein daily. Pregnant women should eat at least 70 grams of protein a day. 

As noted, protein is one of the three macronutrients, along with carbohydrates and fats, that the body needs in large amounts. The Dietary Guidelines for Americans recommend that adults should obtain 10-35% of their daily calories from proteins.

Protein for Muscle Gain

People who want to build muscle or gain muscle mass should aim to eat 1.2 to 2 grams of protein per kilogram of body weight per day. Notably, the International Society for Sports Nutrition recommends higher protein intake for physically active individuals at 1.4 to 2 grams/kg/day. 

If you are physically active, whether it is endurance or strength training, you should discuss with your healthcare provider or a registered dietician if you want to learn more about the recommended daily protein intake to meet your goals. Especially if you are aiming for a higher range of protein intake, such as 2 grams of protein per kilogram of body weight, this is to ensure that your kidneys are not affected by this. 

Protein is needed to repair microtears in muscles that occur during resistance training and weightlifting. This is a normal part of building stronger muscles. Learn about why muscles get sore.

Protein for Weight Management

The recommended intake of protein for weight management is at least 1.0 to 1.2 grams of protein per kilogram of body weight per day. Peer-reviewed studies have found that a higher protein intake of 1.2-1.6 grams/kg/day with at least 25-30 grams of protein in each meal supports weight management.

Proteins help with weight loss by building lean muscle mass, speeding up recovery after workouts, keeping you feeling full longer, and suppressing the hunger hormone.

When and How to Consume Protein: Best Times to Eat Protein

For Weight Loss

Eating protein with every meal and protein-rich snacks between meals can help curb appetite, control calorie intake, improve body composition (lean mass), and help you lose weight.

To Promote Muscle Growth

Consuming protein at any time up to 2 hours after working out is ideal if you want to gain muscle. Eating enough protein every day is more important for muscle protein synthesis than the timing of protein consumption.

To Prevent Age-Related Muscle Loss

You lose roughly 3–8% of your muscle mass in each decade after age 30 - this is called sarcopenia. For this reason, older adults may need to eat extra protein to maintain muscle mass. Spreading protein intake throughout the day can help prevent age-related muscle loss. You should aim to eat roughly 25-30 grams of protein with each meal.

Sources of Protein

Animal-Based Proteins 

• Lean meats – beef, lamb, veal, pork

• Poultry – chicken, turkey

• Fish and seafood – fish, crab, lobster, oysters, prawns, mussels, clams, scallops

• Eggs

• Dairy products – milk, cheese (especially cottage cheese), yogurt (especially Greek yogurt)

Plant-Based Proteins 

• Nuts and seeds – almonds, walnuts, cashews, pine nuts, macadamia nuts, hazelnuts, pumpkin seeds, sunflower seeds, sesame seeds

• Legumes and beans – all beans, chickpeas, lentils, split peas, tofu

• Grains – quinoa, oatmeal, whole wheat, wild rice

Protein Supplements: Pros and Cons

Protein powders such as whey protein and protein bars have become an increasingly popular way to obtain the recommended daily protein intakes. 

However, experts warn that protein supplements are processed foods and do not contain other nutrients required for health benefits. Therefore, it is always better to obtain proteins from natural food sources and resort to protein supplementation only if it is not possible to include high-protein foods in your diet.

Common Questions about Protein Intake

Is 100 g of Protein Enough to Build Muscle?

Eating 100 grams of protein a day may be enough to build muscle depending on your body weight. The recommended daily intake of protein is 1.4 to 2.0 grams per kilogram of body weight per day (average 1.7 g/kg/d) for muscle growth. This means 100 grams of protein every day is enough to build muscle in someone weighing up to 59 kilograms (130 lbs).

How Much Protein Do I Need If I Weigh 350 Pounds?

You need a minimum of 127 grams of protein every day if you weigh 350 lbs. Your weight in kilograms is about 159 kg and the recommendation is to eat a minimum of 0.8 grams of protein per kg per day. 

Can Eating Too Much Protein Cause Health Problems?

Most healthy people can eat a high-protein diet without problems. However, eating more protein may cause health issues in the following circumstances:

• If you limit carbohydrates as part of a high-protein diet, it can prevent you from getting enough nutrients and fiber. This can result in health issues like constipation. 

• High-protein diets that rely on red meats and processed meats to get enough protein are also high in saturated fat. Such diets can increase your blood cholesterol levels and risk of heart disease. 

• High-protein diets can cause worsening kidney function in people with kidney disease. This occurs because the kidneys are unable to eliminate waste products made from the breakdown of proteins.

Practical Tips for Meeting Your Protein Needs

Eat a Variety of Plant-Based Proteins

As mentioned above, most plant-based sources of protein contain incomplete proteins that don’t have all nine essential amino acids. There’s nothing wrong with eating plant protein. But if you obtain your protein from plant sources, make sure you eat a variety of plant proteins. This will ensure you’re getting all the amino acids you need for health benefits. Some rich sources of plant protein include (approximately protein content in grams):

• 1-cup oats: 26 g

• 1-cup plain non-fat Greek yogurt: 20 g

• 100 grams Tempeh: 20 g

• 1 cup edamame: 18 g

• 3-ounce firm tofu: 9 g

Choose Healthy Animal Protein Sources

Animal protein sources are complete protein sources. But it’s important to make healthy choices. Red meat and processed meats are good sources of complete proteins but are also high in saturated fat and sodium content. Some healthy choices and their approximate protein content in grams are listed below:

• 3-ounce grilled chicken breast: 30 g

• 3-ounce ground turkey: 23 g

• 3-ounce salmon: 21 g

• 1 cup cottage cheese: 14 g

• 1 egg: 6 g

Easy Ways to Increase Protein Intake

• Start your day by including protein in your breakfast, for example, with oatmeal and eggs. This will keep you feeling full and avoid spikes in blood sugar.

• Include 25-30 grams of protein in every meal. 

• Choose a high-protein satisfying snack, such as Greek yogurt, whole grain crackers with cottage cheese, roasted edamame, nuts and seeds.

Protein Intake Myths Debunked

Myth: You need 1 gram of protein per pound of body weight.

Fact: You need 1 gram of protein per kilogram of body weight per day. This works out to around 55 grams of protein for a person who weighs 150 lbs.

Myth: You can’t get enough protein from plant sources.

Fact: You can meet your protein needs by eating a variety of plant foods, including whole grains, nuts, seeds, and soy products.

Myth: You can’t eat too much protein.

Fact: Consuming protein beyond the recommended amounts may lead to nutritional deficiencies due to reduced intake of other macronutrients. It can also cause worsening kidney function in people with kidney disease.