{"id":623650,"date":"2026-04-23T16:34:15","date_gmt":"2026-04-23T16:34:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/623650\/"},"modified":"2026-04-23T16:34:15","modified_gmt":"2026-04-23T16:34:15","slug":"can-someone-please-tell-me-what-high-protein-actually-means","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/623650\/","title":{"rendered":"Can Someone Please Tell Me What \u2018High Protein\u2019 Actually Means?"},"content":{"rendered":"

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This is What ‘High Protein’ Actually MeansLisovskaya<\/p>\n

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EVERYONE IS OBSESSED with protein<\/a> these days. Americans are trying to eat more<\/a> of it, so of course fitness and wellness brands are responding with their own spin on protein-maxxing: labels of high protein. With millions of \u201chigh protein\u201d posts<\/a> on TikTok, what does the term actually mean?<\/p>\n

\u201cThere\u2019s no universally accepted definition,\u201d says Michael Ormsbee, PhD<\/a>, director of the Institute of Sports Sciences and Medicine at Florida State University. Still, it doesn\u2019t seem to be all baloney. The obsession over \u2018high-protein\u2019 is somewhat rooted in science.<\/p>\n

Over the past few decades, there\u2019s been solid scientific research illustrating the relationship between a higher-than-Recommended Daily Allowance (RDA) protein<\/a> intake and its link to health benefits, like weight loss, muscle support, satiety, and bone health, says John Carbone, PhD, RD<\/a>, professor of dietetics and human nutrition at Eastern Michigan University. Protein can also improve body composition, control appetite, and support metabolism, Ormsbee adds.<\/p>\n

If you’re still scratching your head over what \u201chigh protein\u201d means and whether you should buy a high-protein labeled product, we contacted experts to best explain it.<\/p>\n

What High Protein Means<\/p>\n

THE RDA FOR protein is 0.8 grams per kilogram of body weight per day (or 0.36 grams per pound of body weight), says Grace Derocha, RDN<\/a>, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n

So a 200-pound guy needs 72.7 grams a day. The USDA has an online calculator<\/a> to help you calculate yours.<\/p>\n

High protein would technically be anything over that.<\/p>\n

Ormsbee says he would define “high protein” as about 0.73 to 1 gram per pound of body weight. (MH previously reported that 1 gram<\/a> per pound of body weight was ideal for most healthy people).<\/p>\n

Examples of High-Protein Meals and Snacks<\/p>\n

A HIGH-PROTEIN MEAL for most men would be 35 to 45 grams, Derocha says. Ormsbee suggests that it could be up to 50 grams, depending on your body size, fitness status, and health goals.<\/p>\n

Here are some examples of high-protein meals:<\/p>\n

A 6-ounce grilled chicken breast with quinoa and veggies (about 40 grams)<\/p>\n

Three scrambled eggs, two turkey sausage links, and whole grain toast (35\u201340 grams)<\/p>\n

1 cup cooked lentils, \u00bd cup edamame, and brown rice (about 35 grams)<\/p>\n

A 6-ounce salmon filet, sweet potato, and saut\u00e9ed greens (about 45 grams)<\/p>\n

A high-protein snack should be 15 to 20 grams, Derocha says. Carbone recommends choosing snacks following the \u201c10 percent rule,\u201d where the protein content in grams is about 10 percent of the calorie amount. For instance, he says a 5-ounce container of Greek yogurt has 110 calories and 11 grams of protein.<\/p>\n

Here are some examples of high-protein snacks:<\/p>\n

Two hard-boiled eggs and 1 ounce of almonds (about 18 grams)<\/p>\n

A small protein shake with 1 scoop of protein powder and unsweetened almond milk (20\u201325 grams)<\/p>\n

Tuna pouch and whole grain crackers (18\u201320 grams)<\/p>\n

Beef or turkey jerky and a piece of fruit (15\u201320 grams)<\/p>\n

Whole Foods vs. High Protein Products<\/p>\n

THE GOAL WITH high-protein meals and snacks is to \u201ccombine convenience with nutrients that actually satisfy\u2014protein, fiber, and healthy fat,\u201d Derocha says.<\/p>\n

When choosing protein, Ormsbee says protein-fortified foods, like bars and shakes, can be a convenient option, but whole foods\u2014lean meats, dairy, eggs, fish, and legumes\u2014will always offer much more.<\/p>\n

\u201cThere are a lot of beneficial components in whole foods beyond the macronutrients, like vitamins and minerals, phytonutrients from plants, and fiber,\u201d Carbone says.<\/p>\n

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