How Much Protein Do You Need? A Simple Guide to Daily Protein and Healthy Sources

Protein has become one of the most talked-about nutrients. Shakes, bars, and "high-protein" labels are everywhere, and it is easy to come away thinking you need far more than you actually do. At the same time, some people, especially those who skip meals or eat very little, may not be getting enough.

So how much protein do you really need? This guide explains what protein does, how to work out a simple daily target, why the source of your protein matters as much as the amount, and easy ways to include healthy protein foods throughout the day.

This article is for general educational purposes and is not medical advice. Please see our medical disclaimer.

What Does Protein Do?

Protein is found throughout the body, in muscle, bone, skin, hair, and virtually every other tissue. It is made up of building blocks called amino acids. Your body uses protein to build and repair tissues, and to make enzymes, hormones, and other molecules that keep it running.

Some amino acids are "essential," which means your body cannot make them and they have to come from food. MedlinePlus also notes that protein is especially important for growth and development in children, teens, and pregnant women.

How Much Protein Do You Need?

According to Harvard's Nutrition Source, the National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. That works out to just over 7 grams for every 20 pounds of body weight.

A simple way to estimate your own minimum is:

• Body weight in kilograms × 0.8 = grams of protein per day
• For example, a person who weighs 70 kg would aim for at least about 56 grams of protein a day.
• Harvard gives similar examples: about 50 grams a day for a 140-pound person and about 70 grams for a 200-pound person.

Another way to look at it comes from MedlinePlus, which says the daily recommended protein intake for healthy adults is 10% to 35% of total calorie needs. On a 2,000-calorie diet, for example, 100 grams of protein would supply 20% of daily calories.

Keep in mind that 0.8 g/kg is a minimum, not a maximum. Needs can differ with age, pregnancy, physical activity, and certain health conditions, so it is worth asking a doctor or dietitian if you are unsure.

Most People Get Enough, But Some May Not

Harvard notes that protein deficiency is uncommon in the United States and most other developed countries, because there is an abundance of protein-rich plant and animal foods. Many people already meet or exceed the minimum without trying.

That said, people who eat very small meals, skip meals often, follow restrictive diets, or have a reduced appetite may fall short. If that sounds like you, focusing on including a protein food at each meal is a simple place to start.

It's the Protein "Package" That Counts

When you eat a protein food, you also eat everything that comes with it: the fats, fiber, sodium, and other nutrients. Harvard's Nutrition Source calls this the protein "package," and explains that the source of protein, rather than the amount, is likely what makes the bigger difference for health.

Research summarized by Harvard has found that eating red meat regularly, and especially processed red meat, is linked to a higher risk of heart disease and stroke. Replacing red and processed meat with healthier protein sources such as beans, soy foods, nuts, fish, or poultry appears to reduce these risks.

The NHS gives similar advice. It notes that eating too much red and processed meat probably increases the risk of bowel cancer, and recommends that people who eat more than 90 grams (cooked weight) of red or processed meat a day cut down to 70 grams.

Healthy protein choices include:

• beans, lentils, and peas;
• nuts and seeds;
• fish and seafood, including oily fish. Our guide to omega-3s explains why oily fish is often recommended;
• poultry;
• soy foods such as tofu and tempeh;
• eggs and dairy foods like yogurt, in a balanced diet.

Animal vs. Plant Protein

Animal foods such as meat, poultry, fish, eggs, and dairy tend to be "complete" proteins, meaning they contain all the essential amino acids. Many plant foods lack one or more essential amino acids on their own.

That does not mean plant-based eaters miss out. Harvard explains that people who do not eat animal foods can get all the amino acids they need by eating a variety of protein-containing plant foods each day, and can also include complete plant proteins such as quinoa and chia seeds. Beans and lentils are a bonus, since they are also rich in fiber. See our guide on how much fiber you need.

Spread Protein Through Your Day

Rather than eating most of your protein at dinner, it can be easier to include a protein food at each meal and snack:

• Breakfast: eggs, Greek yogurt, or oats topped with nuts and seeds.
• Lunch: a bean or lentil soup, or a salad with chicken, fish, or tofu.
• Snack: a handful of nuts, hummus with vegetables, or a glass of milk.
• Dinner: fish, poultry, or a bean chili with plenty of vegetables.

What About Protein Powders?

Protein powders can be a convenient option for some people, but most people can meet their needs through food. Harvard notes that, like other dietary supplements, protein powders are not regulated by the U.S. Food and Drug Administration in the same way as medicines, and some products may contain unexpected ingredients and large amounts of added sugars and calories.

If you choose to use a protein powder, read the nutrition and ingredient labels carefully. If you have kidney disease or another health condition, talk with your doctor before increasing your protein intake or using supplements.

My Take

For a long time I assumed I needed a protein shake to "get enough." When I actually did the simple math, my minimum target was lower than I expected, and I was already close to it on most days. What changed my eating more was paying attention to the source. Swapping some processed meat for beans, fish, and eggs made my meals feel more varied and filling, without any special products.

Frequently Asked Questions

How many grams of protein do I need a day?

A common starting point for healthy adults is at least 0.8 grams per kilogram of body weight per day. For a 70 kg adult, that is about 56 grams.

Can you eat too much protein?

For healthy adults, protein can make up 10% to 35% of daily calories. People with kidney disease or other conditions may need to limit protein, so ask a doctor if this applies to you.

Is plant protein as good as animal protein?

Plant foods can provide all the amino acids you need when you eat a variety of them through the day. Plant proteins such as beans and nuts also come with fiber and healthy fats.

Do I need protein shakes?

Most people can meet their protein needs from food. Shakes can be convenient, but check labels for added sugars and other ingredients.

Do older adults need more protein?

Needs can change with age and health. If you are an older adult, have a reduced appetite, or are trying to maintain muscle, a doctor or dietitian can help you set a suitable target.

The Bottom Line

Most healthy adults need at least 0.8 grams of protein per kilogram of body weight each day, and many already get that from a normal diet. The source of your protein matters too: beans, nuts, fish, poultry, and soy foods are healthier choices than red and processed meat.

Spreading protein foods across your meals is an easy way to meet your needs. If you have a health condition, are pregnant, or are unsure what is right for you, talk with a health professional.

Sources

• Harvard T.H. Chan School of Public Health, The Nutrition Source: Protein
• NHS: Meat in your diet
• MedlinePlus Medical Encyclopedia: Protein in diet