How much protein should you eat a day?
If you take the question to TikTok, the answer can be overwhelming, as influencers tout the benefits of high-protein diets for building muscle and losing weight, often recommending well over 100 grams of the macronutrient per day.
Experts say it’s important to get the recommended minimum 0.8 grams of protein per kilogram of body weight per day (one kilogram is 2.2 pounds). For an average person who weighs 150 pounds, this would equate to at least 54 grams of protein per day.
Aiming for around 150 grams of protein – which is more like 1 gram of protein per lb of body weight if you weigh 150 pounds – that’s beyond the recommended amount for even a 150-pound Olympic athlete.
“Most of us are not competing for an Olympic medal,” said Dr. Fatima Cody Stanford, an obesity physician at Massachusetts General Hospital and associate professor at Harvard Medical School.
“The way we normally eat in this country, we already eat more protein than we need,” said Teresa Fung, a registered dietitian and professor of nutrition at Simmons University.
Furthermore, eating too much protein can cause kidney problems. It can be especially harmful for people with pre-existing kidney problems, diabetes or chronic dehydration because their kidneys may not be able to process high levels of protein, leading to permanent damage, Stanford said.
Despite the risks, high-protein diets are extremely popular today.
In a 2024 survey of Americans’ eating behavior conducted by the International Food Information Council, 71% said they want to increase their protein intake, compared to 67% in 2023 and just 59% in 2022. One-fifth of respondents said they follow a “high-protein diet.” proteins.” diet” – more than vegetarian, vegan, and gluten-free diets combined.
Monica D’Agostino, a registered dietitian and social media influencer based in New York City, has noticed a growing interest in protein content among her followers.
“I saw people start paying more attention to it as a macronutrient,” D’Agostino said.
Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic, said the pervasive nature of social media can be frustrating for nutritionists, since no one diet fits all. Before recommending a high-protein diet, she analyzes pre-existing health conditions, family history and lifestyle.
“There are great influencers who will give you suggestions on good meals and snacks,” Kirkpatrick said. “But we always have to take that information and relate it to our individual approach to personalized medicine.”
How to incorporate proteins in a healthy way
Whatever the latest trend, a truly healthy diet is all about balance, says Elisabetta Politi, a registered dietitian at Duke Lifestyle and Weight Management Center in Durham, North Carolina. The idea behind all high-protein diets is to promote satiety, or the feeling of fullness, Politi said. While this feeling can be helpful for weight loss, increasing protein can deprioritize other essential nutrients like fiber and complex carbohydrates.
“Everything in moderation is still what I think is important to emphasize,” Politi said.
Athletes, people age 60 and older, and individuals taking certain diabetes medications may need to increase protein to rebuild lost muscle, but for those who want to build muscle, more protein will not replace the gym.
“It has especially been shown that the body’s ability to metabolize and absorb proteins is limited,” Politi said. “So it’s not that an athlete can have a really high protein intake and convert it into muscle – what has been shown to help build muscle is weight training, along with protein intake.”
According to nutritionists, good sources of protein include chicken, turkey, fish, eggs, lean ground beef, legumes, nuts, seeds, tofu, eggs and Greek yogurt. Carefully selected supplements can help people get protein quickly, but whole foods are preferable because they are accompanied by other essential nutrients.
Influencer Ainsley Rodriguez often posts easy, protein-packed recipes for her 2.2 million followers on TikTok and Instagram.
She said she always emphasizes balance when she receives questions from followers.
“Protein is all the rage these days, but it’s obviously not the only macronutrient you need,” Rodriguez said. “While someone may be focusing on high protein, I would say don’t forget about the vegetables, micronutrients, and vitamins and minerals you need.”
D’Agostino takes a similar approach.
“I really wanted to show how to include protein, from the standpoint of here are lean, whole-food sources of protein that you can incorporate that can follow a high-protein diet but are still balanced,” she said.
When starting a new diet, Stanford of Mass General advised first consulting a doctor or registered dietitian to evaluate any individual risks and medical history. If a high-protein diet is considered safe, Stanford encourages patients to be considerate and view it as a long-term commitment.
“I always ask my patients when they propose some kind of eating strategy, ‘Do you plan on doing this for the rest of your life?’” Stanford said.
This story originally appeared on NBCNews.com read the full story
