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Protein is having a moment. From coffee chains adding it to lattes to food companies marketing protein cookies and snacks, Health Secretary Robert F. Kennedy Jr. is promoting it Steak instead of cakeAll the noise around protein can make it hard to know what you really need.
And under Kennedy, the federal government updated dietary guidelines to recommend higher daily protein intake than before.
But nutrition science makes it clear that protein is not one size fits all. Protein needs vary depending on several factors, including activity level, age and body weight.
Here’s how to put politics and marketing aside and personalize your optimal intake of this key nutrient.
Why do we need to eat protein?
Our body depends on protein to do everything from build and repair muscles, to making enzymes that help digest food, to producing antibodies that support immune function.
Rachel PojednikA scientist at Stanford University says that the body is constantly breaking down old proteins and creating new ones, using amino acids from food.
“Protein is the building block of skeletal muscle,” Pojednik says. “As soon as you consume these amino acids, they are broken down and absorbed in your GI tract and then reabsorbed into each tissue,” she explains.
Start with your body weight
So, here’s how to calculate your optimal intake. Start with a one-time calculation based on your estimated weight:
The new recommendation is to aim for 1.2 to 1.6 grams of protein per kilogram of body weight each day.
“I think that’s the ideal range,” Pojednik says. “This is what research has been showing for quite some time.”
Here’s the math: Take your weight in pounds and divide by 2.2 to get it in kilograms. Then take that weight and multiply by 1.2 or 1.6 (the higher end of the recommendations). This gives you your daily recommended protein limit in grams.
For example, a person weighing 150 pounds should aim for at least 82 grams of protein per day and no more than 109 grams of protein.
One way to reach that goal is to: Have 1 cup Greek yogurt (17 to 20 grams) with nuts (4 to 5 grams) for breakfast; Lunch consists of one cup of cooked dal (about 18 grams); A snack of almonds or hummus with vegetables (5 grams); And dinner with a 4-ounce chicken breast (about 35 grams).
Here are more suggestions for easy ways to add protein to your meals.
Consider your activity level
If you exercise regularly, you may want to increase protein to the higher end of the recommended range.
Many lifters and competitive athletes have long been advised to eat more protein.
Says, “Activity is one of the major factors in how much protein you need.” stuart phillipsA researcher at McMaster University who studies skeletal muscle health.
Exercise creates stress on the body which increases the amount of protein used by the muscles. “When you eat more protein, you can take up more protein, and make more new muscle protein,” says Phillips, adding that exercise “sensitizes” muscles to protein, increasing their ability to use amino acids for growth and repair.
be mindful of your age
“People start losing muscle mass in their 30s and 40s, and you probably don’t notice until your 50s or 60s, when suddenly you can’t do one thing or another,” says Phillips.
You may have noticed that it has become harder to lift your suitcase or carry a grocery bag, both signs that it’s time to take action. Phillips says this may surprise people, and to get ahead of it requires physical activity, especially strength training, as well as adequate protein intake within 1.2 to 1.6 grams per kilogram of body weight.
“If you exercise, it will slow down muscle loss, and then in combination with more protein, it will be even more effective,” he says.
Women eat less protein and do less strength training than men. Prioritizing both can help prevent age-related frailty. But there’s an important caveat: More protein alone won’t build new muscle strength. Phillips emphasizes that it’s the combination that makes the difference.
decide your number
If you have been following this, you will understand what your protein needs are. Start with the math to figure out your fat goal based on your body size, and then personalize it based on your activity level and age.
Then, look at what you’re actually eating and see how close you are. You can find protein levels of different foods in the database like this one From the US Department of Agriculture. Or try an app to track macronutrients.
Animal vs Vegetarian Protein Sources
As far as protein sources are concerned, Pojednik says both animal and plant foods can meet the body’s needs. “The literature clearly shows that you can get adequate protein and all essential amino acids from a plant-based diet as well as from a diet including meat,” she says.
Of the approximately 20 amino acids that serve as building blocks for proteins in the body, nine of them are considered “essential,” meaning the body cannot produce them on its own. Animal products and meat usually supply adequate amounts of all nine, and some plant sources, such as soybeans (used to make tofu and tempeh), are also considered complete proteins, supplying adequate amounts of all nine.
Many plant foods alone do not provide sufficient amounts of all essential amino acids, so they are considered incomplete proteins. But diversity can bridge the gap.
If you “mix and match” a variety of vegetables, fruits, whole grains, as well as beans and legumes in your diet, “you can get all the amino acids,” Pojednik says.
Can you have too much?
These are recommendations for the general public. people with certain health conditions, especially those chronic kidney diseaseIt may be advisable to eat less protein. If you’re increasing your protein intake significantly, you’ll want to check with your health care provider to make sure you’re eating the appropriate amount. And remember, if you’re getting protein from meat and dairy, keep an eye on your saturated fat intake, given that it’s recommended to limit saturated fat to less than 10% of total daily calories.
Protein powders can be convenient, so if they appeal to you, they may be a good option. Yet most people get enough protein from a balanced diet without the need to include supplements.
And once you know the general range of protein you want to achieve, you don’t need to think too much about it: eat a variety of real foods in appropriate amounts, and incorporate some resistance exercise.
