How Much Protein Do I Need a Day, Really? Nutritionist-Approved Ways to Easily Incorporate The Nutrient Into Your Diet

We’ve all memorized the right serving of fruits and veggies you need daily—that famous 5. But what should your daily protein intake look like? And what can you eat to make sure you’re getting the recommended dietary allowance (RDA)? Determining your own personal protein intake may be more difficult than citing a universal number, which is why we turned to the nutrition experts to give you all the need-to-know information. Keep reading to learn more about protein, how to incorporate it into your diet and myths about consumption.  

What is protein? 

Before getting into how much protein you need, it’s important to understand what protein is. Holiday Durham, PhD, MS, a registered dietitian at AMWAY, likes to think of it like Legos or building blocks.  

“Amino acids are the individual bricks and proteins are the structures you build using the blocks,” she says. “Just like you need different Lego bricks to build various amazing structures, your body needs different amino acids to create proteins that help build and repair muscles, skin, and other tissues.” 

Additionally, “dietary protein is a macronutrient we receive from food that provides energy or fuel to the body,” explains Amy Goldsmith RDN, LDN, private practice owner at Kindred Nutrition. 

How much protein do I need? 

The recommended daily allowance for protein is a meager 0.36 grams per pound of body weight—that means if you’re a 150-pound woman you’re looking at about a chicken breast’s worth. The answer is not so cut and dried, though, because it really depends on the person—and this is just a minimum. “Protein needs vary by age, height and weight, activity level, and the existence of chronic conditions,” explains Goldsmith. 

Those who are more active will require a higher intake of protein and certain chronic diseases ultimately reduce the amount of protein needed. 

To figure out your own personal protein requirement we recommend calculating the RDA. You can do that by taking your weight in pounds and multiplying it by 0.36. If you want more guidance, the United States Department of Agriculture has an online Dietary Reference Intake calculator where you can determine a more accurate number. 

Ways to incorporate protein into your diet 

You can get protein through a lot of different foods these days—and getting the right amount doesn’t have to be repetitive or boring.  

Durham says lean meats including “chicken breast, turkey, and lean cuts of beef provide high-quality protein,” but you can also eat fish, certain dairy products like Greek yogurt and cheeses, beans and lentils, nuts or whole grains such as quinoa to reach your needed daily intake.  

“It's important to pay attention to the source of your protein intake as some protein can be high in saturated fat, cholesterol, and sodium," adds Goldsmith.  You’ll want to avoid fatty meats, non-lean ground beef and processed options like deli meat or hot dogs.

Can you have too much protein?

Getting in that extra protein feels very much on-trend these days, but it's important to recognize that consuming too much or too little isn't ideal—instead, you need to strike a balance.  

“Side effects of eating too much protein are GI issues, dehydration, kidney [disease], weight gain, bad breath, calcium loss and bone damage, liver issues and hormonal imbalances,” says Goldsmith. This is why it’s important to talk to your doctor before you consider any protein supplementation. 

Another misconception is that protein will always help build muscle. “While protein is vital for muscle repair and growth, simply increasing protein intake without considering other factors like overall caloric intake, exercise and recovery will not necessarily result in more muscle mass,” says Holiday. It can also potentially lead to weight gain due to the increase in calories.  

It's also important to vary your protein intake. Experts agree that sourcing your protein from both plant foods and animals is a straightforward way to create a balanced diet.  

Holiday says, “Using a balanced approach to protein intake, considering individual needs, and focusing on a variety of protein sources can help maintain overall health and support specific health goals.” 

For more ways to balance your diet:

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“I’m a Dietitian and These Are the 5 Biggest Weight Loss Mistakes People Make”

For Natural Head-to-Toe Health, Make Sure Your Diet Includes These Collagen-Boosting Foods

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.