How much protein do I really need?
There’s a lot of confusion around how much protein we should eat. Simply put: The average person doesn’t eat enough of it. This is especially true of older adults.
Before I dive into the amounts of protein, I think it might be helpful to understand why protein is so important. We all know that it’s one of the primary macronutrients (alongside carbohydrates and fats). When we consider its role within the human body, a clearer picture begins to emerge around why it’s so important.
This is why I say Food Is Function (and why I believe it SO much that I’ve made it my business name). The foods we eat provide the instructions, or the data, to our body to tell it what to do, how to build or break down, and, yes, how it should function. If the body is missing information or instructions, it simply can’t do its job as well as it should. Imagine trying to use Velcro, but you only have the sharp, poky sides—sure, you can press them together and they might hold well enough to do whatever you need to do, but they won’t function in the way they’re supposed to, because the soft, fuzzy sides are missing.
That’s how the body works. But, with macronutrients, micronutrients, and phytonutrients.
The Basics
Proteins are molecules that are made up of one or more chains of amino acids. These chains fold into specific shapes; the shape helps determine the function of the proteins. Proteins are found throughout the body; they’re in everything and they’re absolutely critical to the proper structure, function and regulation of all the cells, tissues and organs of the body.
Now, when I say they’re in damn near everything, it’s not just hyperbole. Here are incredibly different examples:
Protein makes up muscle tissue, like in our large muscle groups like our quads and glutes
It also makes up enzymes which are, essentially, the facilitators of chemical reactions in the body
It makes up bone to create the skeletal structure of the body
It’s part of hair, in all of the various forms, shapes, colors and textures that hair appears on the body
From the smallest reactions that we’ll likely never see (without a microscope and a lab) to the large muscle groups that keep us upright everyday, and everything in between, protein is IN IT. It’s there—along with many other components that come together to keep the body moving. It’s the second-most abundant substance in the body after water, and our body does a great job of making a great deal of it.
So, if our body makes it, why do we need to eat any protein at all?
Proteins are made from amino acids. There are 20 amino acids, and the body only makes about 11 of them, these are called Non-Essential amino acids. Though they may be called “non-essential,” this doesn’t mean they are not essential to the body or bodily functions, it simply means we don’t necessarily need to seek them out from external sources.
There are 9 amino acids that are not made by the body and must be obtained through food (or beverages); these are called Essential amino acids. They’re called “essential” because the only way for the body to get them is to obtain them from an external source.
Finally, there’s a group of 7 amino acids that fall in the in-between; they’re called Conditionally Essential amino acids. The body generally makes them, but they become conditionally essential during times of stress, this includes periods of growth and illness. When we’re stressed, we need to consume foods that contain Conditionally Essential amino acids, because the body may not produce them at the rate needed.
Non-Essential Amino Acids (aka: Your Body Makes These)
Alanine
Arginine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
Essential Amino Acids (aka: Your Body Does NOT Make These)
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Conditionally Essential Amino Acids (aka: Your Body Makes These, just Not Enough when Stressed)
Arginine
Cysteine
Glutamine
Tyrosine
Glycine
Proline
Serine
The Role of the Standard American Diet
For the average American consuming primarily a Standard American Diet (SAD), they are generally under-consuming protein—and not getting those Essential and Conditionally Essential amino acids—and over-consuming refined carbohydrates and saturated fats, while simultaneously under-consuming the vitamins, minerals and phytonutrients the body needs. A SAD eating pattern is well-known for being calorically dense and nutrient-deficient. It’s how we can eat a lot of food, yet still be under-nourished.
This also helps draw the distinction between food and nutrients. Food are things we ingest and digest. Nutrients are the macronutrients (carbohydrates, protein, fats), micronutrients (vitamins and minerals), and phytonutrients (antioxidants, flavonoids, carotenoids, etc.) that make up the food. Foods can be made of macronutrients but have little to no micronutrients; it’s worth noting these foods generally are not made with the most healthful macronutrients (think: refined carbohydrates instead of fiber). We have grocery stores, liquor stores, convenience stores, and bodegas stocked to the brim with foods that have little to no micronutrients and very little nutrient value. With calories and nutrients, it’s almost always about quality over quantity—or should be. The quality of the calorie, over the quantity of the calorie, can’t be overstated.
That average American consumes a diet that is filled with about 60% of ultra-processed foods. While all ultra-processed foods are not inherently bad, the vast majority are high in calories and low in nutritional value, meaning they have poor quality carbohydrates (like several forms of sugar), loaded with saturated and trans fats, high in sodium, and have little to no vitamins and minerals. These are foods that tend to be convenience foods (which, I’ll say, can be very different from “convenient foods”) and foods that are often called “junk food.”
When most people’s diets over-index on refined carbohydrates and poor quality fats and those foods don’t contain adequate protein, especially Essential and Conditionally Essential amino acids, it’s not surprising that most of us aren’t getting enough protein—let alone, good quality lean protein or plant sources of protein.
Alright Already, How Much Do I Need?
According to the Dietary Guidelines for Americans 2020-2025, the daily recommended amount is .08 g of protein per kg of body weight. This is not an optimal amount; this is a minimum amount needed to keep your body functioning—and most people don’t meet this amount (for all the reasons noted above and more).
As we age or enter perimenopause and menopause that need goes up to 1-2 g per kg of body weight; the older we get, the bigger risk we see for sarcopenia (muscle wasting) and osteoporosis… protein is needed to build muscle and bone. For perimenopausal and menopausal women, they no longer have the catabolic effects of estrogen helping to make muscle and bone; the need for increased protein and weight bearing exercises is critical to maintain muscle and bone health as they continue to age.
Your specific protein need may vary greatly from the person sitting next to you. Your needs may vary based on your current state of health, activity, age, hormones, medications, etc. The amounts listed below are simply guidelines; be sure to consult your physician and/or a qualified nutrition professional if you have questions or concerns.
A large amount of research has looked at protein ranges from .08-2 g of protein per kg of body weight per day (obviously, some look at less and some look at more). A well-studied amount of protein that falls in the range of .08-2 g per kg of body weight per day, is 1.2 g per kg of body weight.
At 1.2 g per kg, that breaks down to
71 g per day for a 130 lb person
82 g per day for a 150 lb person
98 g per day for a 180 lb person
109 g per day for a 200 lb person
Keep in mind this does not account for exercise, body composition, metabolic and specific condition needs. Your body may need more or less than these amounts.
I’m a big fan of food first, supplement second (if needed), but this much protein may feel difficult to get in a day through food sources, alone. I often recommend low sugar smoothies with high quality plant-based protein powder and high-quality protein drinks as a good, easy way to get extra protein. (Protein powders and drinks are great examples of a beneficial type of ultra-processed foods; like I mentioned, not all foods that bear the label “ultra-processed” are “bad” … I use quotes there, because I don’t generally ascribe to labeling foods as “good” or “bad.”)
Food sources should come from both lean protein and plant sources. A mix of the two is critical for gut and metabolic health as is minimizing consumption of red meat, processed meat, and nutrient-lacking ultra-processed foods.
A serving of lean animal protein is about 2-3 oz or about the size of the palm of your hand. A serving size of plant sources of protein (like lentils) is about a cup.
Here are some sources of Complete Proteins, which are foods that include all 9 Essential amino acids; they’re the ultimate protein multitaskers. Often food needs to be combined to get all 9 Essential amino acids in one go; it is by no means necessary to eat all of the amino acids at one time at every meal, though I do generally suggest that meals and snacks should include a protein, a quality source of fat, and at least one colorful vegetable (bonus points for a fiber-rich veggie or piece of fruit!).
(You might also recall seeing this list of foods in the “What’s the Difference between Neurotransmitters and Hormones?” article)
Some sources of Complete Proteins include:
Fish
Poultry
Eggs
Whole soy sources, like edamame, tofu, and tempeh
Dairy
Collagen peptides
Quinoa
Amaranth
Buckwheat
Spirulina
Hemp seeds
Chia seeds
Nutritional yeast
Rice + Beans
Pita + Hummus
There’s a world rich in protein out there. I hope this will help you find more ways to add more protein to your diet, along with a general ballpark of what that amount of protein should be.
And, if you need some help figuring it out, I’m here to help.