Proteins are essential for building muscles and are fundamental components of cells, supporting the structure, function, and regulation of tissues and organs throughout the body. Consuming enough protein promotes a healthy body composition, whether you are trying to gain or lose weight. That’s why protein should be included in every meal. This report explores how much protein your body needs.
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Most adults require between 0.8 and 1.6 grams of protein per kilogram of body weight, or about 10% to 35% of total daily calories. That comes to about 55 to 110 grams per day for the average person. However, protein needs vary depending on age, activity level, and health status. Athletes, people over 65, and those with chronic health conditions generally have higher protein requirements.
Special Needs:
Older adults: Aging naturally leads to a decline in muscle mass and strength, known as sarcopenia. Increasing daily protein intake can help preserve muscle mass, mobility, and overall function. Experts recommend 1.2 to 1.6 grams of protein per kilogram of body weight daily.
Athletes and active individuals: May need more protein—about 1.4 to 2 grams per kilogram of body weight, or 20 to 40 grams per meal.
People aiming for weight loss: Protein intake can be increased up to 2.3 grams per kilogram of body weight to maintain muscle mass while losing weight.
Sedentary individuals: May choose the lower end of the recommendations.
People with chronic kidney disease: May not tolerate high protein intake, as it can strain the kidneys; experts advise lowering their protein recommendations.
Pregnant or breastfeeding women, patients undergoing chemotherapy, or recovering from injury: Generally have higher protein needs.
Can You Have Too Much Protein?
Protein is essential, but it is possible to overconsume it. Most healthy people can safely consume up to 2 grams per kilogram of body weight, roughly 135 grams per day. Concerns arise if protein displaces other nutrients, such as healthy fats or carbohydrates.
Signs of excess protein intake include bloating from insufficient dietary fiber, as well as digestive issues. Drinking plenty of water is important when increasing protein intake, since protein metabolism produces byproducts that are filtered through the kidneys—and water supports this process.
When to Take Protein Supplements?
Protein powders and shakes can be convenient for people with busy schedules or high protein needs who find it difficult to meet their requirements through food alone. However, it’s important not to regularly replace whole meals with bars or shakes.
Sample Daily Protein Guidelines:
Breakfast: Eggs (6 grams of protein per egg) or Greek yogurt.
Lunch or dinner: A palm-sized serving of chicken, beef, or fish provides about 21 to 28 grams of protein. A can of tuna provides 20 to 30 grams.
Plant-based meal: One cup of cooked quinoa (8 grams) with half a cup of beans (7–8 grams).
Source: UCLA Health
