Lately there has been a concern – bordering on obsession – about getting enough protein. And it’s no wonder, given that, compared to carbohydrates and fats, proteins are the more stuffing macronutrients, which are nutrients your body needs in the largest quantities.
Proteins are present in every cell in the body and are considered the building blocks of life. However, they are not just another source of energy like fat and carbohydrates. Protein plays a vital role in building and repairing our muscles and organs, and our bodies need 20 types to function properly – nine of which are essential and must come from food sources.
Knowing how much protein to eat every day and which sources are best is crucial to maintaining overall health. How much protein do you need and does this change as you age? And is there a lot of protein? Let’s break it down.
How much protein to eat per day, based on your age
In your 2020-2025 USDA Dietary Guidelines for AmericansHere’s what the USDA recommends for daily protein intake based on age and gender:
Babies (6-11 months): 11 grams
Children (1-3 years): 13 grams
Children (4-8 years): 19 grams
Children (9-13 years): 34 grams
Teenage/adult women (14+ years): 46 grams
Adolescent males (14 to 18 years old) 52 grams
Adult men (19+ years): 56 grams
Pregnant/lactating people: 71 grams
To put that into perspective, one hard-boiled egg contains about 6 grams of protein, while 3 ounces of chicken – about the size of a deck of cards – contains about 23-26 grams of protein. According to Harvard Medical School, a teenage girl or woman, for example, can get 46 grams of protein by eating one serving of low-fat Greek yogurt, 4 oz. portion of lean chicken breast and a bowl of cereal with skimmed milk.
How much protein do you need?
Determining the right amount of protein is a little tricky, however. This is because there is an ongoing debate about how much protein a person really needs. O Recommended daily intake (RDA) for the average adult is 0.8 grams of protein per kilogram of body weight (or about 10% and 35% of total calories from protein). But this is for a sedentary adult and is the minimum amount – not the ideal – to prevent the loss of lean body mass, also known as muscle. So if, for example, you’re 65 or older and weigh 165 pounds (about 75 kg), you’ll want to eat a minimum of 60 grams of protein daily, according to the Mayo clinic.
However, the RDA is often used as the exact amount of protein you may need and does not consider factors such as age, gender, health status, how active you are, and medical conditions such as illness, surgical recovery, and pregnancy that require more protein.
Last to look for suggests that most adults have higher daily protein needs than this – around 1.3-1.8 grams per kilogram of body weight – and that government recommendations are very low.
To build and maintain muscle mass, The International Society of Sports Nutrition (ISSN) further recommends: 1.4-2.0 grams of protein per kilogram of body weight per day. So for a 150-pound person, this translates to about 89-123 grams of protein per day, or 95-136 grams if prioritizing muscle growth. It is possible that current protein recommendations for children are also too low, but more to look for is necessary on that front.
For those recovering from pregnancy and breastfeeding, the American Pregnancy Association suggests at least 75-100 grams of protein per day.
For adults aged 65 and over, recent to look for recommends consuming at least 1.2 grams of protein per kilogram of body weight to combat sarcopeniathe natural loss of muscle that accompanies aging. Postmenopausal womenin particular, you may be at greater risk of developing the disease due to reduced estrogen levels.
Can you eat too much protein?
Although protein is crucial for life, our bodies can only efficiently use a certain amount at one time and cannot store excess protein. Although there is no fixed limit, some research suggests a maximum of 20-40 grams of protein per serving for athletes, who typically consume more protein than most. Having more than this amount per serving means that excess protein is used for energy or stored as fat.
Consuming too much protein can be harmful. It can exclude other vital nutrients from your diet, such as healthy fats, fiber and carbohydrates. Eating too much protein regularly can also cause digestive problems, nausea, headaches, dehydration, kidney stones and reduced energy levels. And it increases the risk of heart, liver and kidney disease.
It is important to be careful with protein intake above 2 grams per kilogram of body weight. I always encourage people to work with their health care providers, specifically a registered dietitian, to help determine their individual protein and nutrient needs.
Where should I get protein from?
As with most nutrients, variety is key when it comes to protein. As a nutritionist, I recommend getting most of your protein from lean sources, which can include animal and plant-based options.
Animal proteins provide all essential amino acids and include poultry like chicken or turkey, red meat like beef and pork, as well as fish, seafood, eggs and dairy products. Some plant-based proteins, such as quinoa, soybeans, chia seeds, and hemp seeds, also offer all nine essential amino acids. However, other plant-based proteins, such as nuts, beans and wheat, lack at least one or more essential nutrients, so it’s important to consume a variety of them to ensure your diet is complete.
If you prefer animal protein sources, remember that they contain saturated fat, and eating too much can cause high LDL (bad) cholesterol, heart disease and stroke. In general, ultra-processed meats, such as hot dogs, sausages and chicken nuggets, tend to have more saturated fat and sodium. Not to mention that excessive consumption of red meat has been linked to a greater risk of colon cancer.
On the positive side, animal proteins provide certain nutrients not found in plant sources – for example, vitamin B12, found in red meat, poultry, dairy, eggs and fish, supports nervous system function. AND heme ironpresent in meat, poultry and fish, it is more easily absorbed by the body than non-heme iron, found in vegetable proteins such as beans and spinach.
Vegetable proteins, on the other hand, are an excellent option for those looking to reduce their intake of animal products or follow a vegetarian or vegan diet. Unlike animal proteins, plant proteins typically come with fiber and are beneficial for heart health. Whole grains, in particular, contain more protein and fiber than refined grains.
Aim to get most of your protein from food sources first, but if you have difficulty doing this, a protein supplement, such as protein powder that you can add to smoothies, is also a helpful addition.
Maxine Yeung is a certified nutritionist and health and wellness coach.
