How much protein do you actually need?

Written by: Mairead, Registered Dietitian

Protein is the macronutrient of the moment! Everywhere you look, there’s strategies to get more protein into your diet, new “recommendations” on how much you need, and new products that have extra protein added!

Protein is an important part of your diet. It is a key component of maintaining muscles, as well as your skin, hair, and all your organs. Protein plays a role in many body systems, from hormone production to your immune system. Your body can also use protein for energy, just like carbohydrates and fats.

Most people need 0.8-1g of protein per kilogram of body weight per day to meet your body’s regular everyday needs. For example, if you weigh 160lb, you need roughly 58-73g of protein per day to meet your body’s needs. Most people are able to meet this kind of range through their normal diet without any concerns.

Some people benefit from increasing their protein beyond the 0.8-1g/kg daily recommendation. If you have a goal of building muscle and strength training regularly for this goal, you might need more protein. If you are taking part in any intense endurance training, you may need more protein to help you recover and maintain those muscles. If you’re struggling to stay full between meals, you may benefit from adding some protein. Everyone’s body is different may need different things! There’s lots of cases where a bit more protein can be useful!

So how do you get enough protein in each day?

First, start with including a good source of protein at all of your meals and snacks. Protein can be found in meats, poultry, fish, eggs, dairy, legumes, and nuts and seeds. You can also try dividing your estimated protein goal between your meals. For example, if you know you need roughly 75g of protein, you could aim for 25g per meal at breakfast, lunch, and dinner.

You may have a hard time meeting your protein needs if you have a low appetite, irregular eating schedule, have higher protein needs, or don’t consume many types of protein-containing foods for any reason. When this is the case, a protein supplement, such as a protein powder, can be useful. Protein powders or other products aren’t any better or worse than whole food sources of protein, but they can be a convenient way to meet your needs.

Do you still have questions about protein? Working with a Registered Dietitian is the best way to figure out how much protein your body needs and learn how to make that happen in real life!

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