How much protein do you really need?

If there’s such a thing as a trending macronutrient, protein is it.

Proteins are essential for building muscle. They’re also cellular workhorses that support the structure, function and regulation of tissues and organs throughout the body. 

Perhaps the reason protein has been so popular online – and in grocery stores, with everything from pancake mix to candy bars touting protein content – is its role in supporting muscle growth. Consuming sufficient protein supports healthy body composition, whether you’re trying to beef up or lean down. Online influencers talk about packing protein into every meal, snack and even desserts. 

But how much protein do we really need?

Most adults need between 0.8 and 1.6 grams of protein per kilogram (2.2 pounds) of body weight, or 10% to 35% of total daily calories, says Yasi Ansari, RDN, senior dietitian with UCLA Health. That comes out to 55 to 110 grams per day for a person who weighs 150 pounds. However, protein needs vary depending on age, activity level and health, Ansari says: Athletes, people older than 65 and people with chronic health conditions generally have higher protein needs.

Older adults experience a natural decline in muscle mass and strength known as sarcopenia. Higher daily protein intake can help preserve muscle mass, she says, as well as mobility, function and overall movement. Experts recommend older adults consume 1.2 to 1.6 grams per kilogram of body weight daily.

Avid exercisers potentially need even more protein: 1.4 to 2 grams per kilogram of body weight, or 20 to 40 grams per meal, Ansari says. Someone aiming to lose weight might bump up to 2.3 grams per kilo of body weight to preserve muscle as they decrease weight, she says: “As you can see, there really is a range, and it also depends on what body-composition goals someone may have.”

Individuals with sedentary lifestyles might opt for the lower range of these recommendations. People with chronic kidney disease may not be able to tolerate as much protein – too high of an intake can strain the kidneys – so they have lower protein recommendations, as well, Ansari says. But people who are pregnant or breastfeeding have higher protein needs, as do individuals receiving chemotherapy or recovering from injury.

Can you get too much protein?

Protein is essential, but it’s possible to overdo it, Ansari says.

“Most healthy people can safely eat up to 2 grams per kilogram of body weight, which, for a 150-pound person is about 135 grams a day,” she says. “But too much protein can be a concern if it replaces other nutrients, like carbohydrates or healthy fats.”

Signs of protein overload include bloating because of lack of fiber from fruits and vegetables and gastrointestinal disturbances from sugar alcohols in protein supplements, Ansari says.

It’s also important to drink plenty of water when increasing protein intake. Metabolizing protein produces byproducts that are filtered by the kidneys and water supports that process, Ansari says.

When to take protein supplements

There’s a vast array of protein shakes, powders, bars, cookies and other supplements on the market, though Ansari advocates for a “food-first approach.”

“Protein powders and protein shakes can be appropriate for those who have busy schedules and higher protein needs and it’s hard to get all their protein needs met through foods alone,” she says. “But it’s also important to be really smart when it comes to supplementation.”

Protein bars and shakes should not regularly replace real-food meals. Ansari also suggests choosing supplements that are labeled to have undergone third-party testing, such as NSF Certified for Sport. Such certification indicates “what you see on the label is what you’re getting in the product,” she says. Because supplements are not regulated by the Food and Drug Administration, third-party testing provides important consumer information.

A typical day’s diet 

Ansari shares the following general guidelines for meeting minimum daily protein recommendations:

For breakfast, consider eggs (6 grams of protein each) or Greek yogurt (6 ounces contain 14 to 20 grams of protein).Use the palm of your hand to measure a 3- to 4-ounce portion of chicken, beef or fish, each of which packs around 21 to 28 grams of protein. A can of white tuna contains 20 to 30 grams, Ansari says.For a plant-based meal, consider 1 cup of cooked quinoa (8 grams of protein) with 1/2 cup of beans (7 to 8 grams of protein) and 3 to 4 ounces of firm tofu (10 to 14 grams of protein, depending on the brand).

However, because individual tastes and protein needs vary, it can be helpful to meet with a registered dietitian for personalized guidance, Ansari says.

“They can take someone’s medical history into consideration, their health goals, their tolerance to foods, what satisfies them, and which foods they like to eat and enjoy,” she says. “It’s important to work with someone who can take all those things into consideration and help you meet your needs.”