Protein plays a crucial role in our overall health, serving as the building block for muscles, tissues, skin, and hair. It also helps maintain a strong immune system and supports hormone production. Yet, questions about how much protein we need daily and what types are best continue to circulate among health enthusiasts. While individual needs may vary, understanding general guidelines can help you ensure you are getting the right amount of protein to support optimal health.
The recommended daily allowance (RDA) for protein intake, according to the Dietary Guidelines for Americans, is 0.8 grams per kilogram (0.36 grams per pound) of body weight. For the average sedentary adult, this translates to about 56 grams per day for men and 46 grams per day for women. However, these recommendations are considered the minimum needed to prevent deficiency and may not be enough for individuals who are more active, trying to lose weight, or aiming to build muscle.
For those who engage in regular exercise, protein needs increase to support muscle repair and recovery. Fitness experts often recommend consuming 1.2 to 2.2 grams of protein per kilogram (0.54 to 1.0 grams per pound) of body weight for active individuals. For instance, a 150-pound person who works out regularly may require between 81 and 136 grams of protein daily. Similarly, older adults may benefit from higher protein intake to counteract muscle loss that occurs with aging, with some studies suggesting 1.0 to 1.2 grams of protein per kilogram as a target.
People aiming for weight loss can also benefit from a higher protein intake, as protein is more satiating than fats and carbohydrates, helping to reduce appetite and prevent overeating. In addition, a diet rich in protein helps preserve lean muscle mass while shedding fat. In such cases, consuming around 25-30% of daily calories from protein is recommended. For example, on a 2,000-calorie diet, this would equate to 125-150 grams of protein per day.
When it comes to the types of protein that are most beneficial, quality matters. Lean animal proteins such as chicken, turkey, lean beef, fish, and eggs are complete sources, meaning they contain all nine essential amino acids our bodies cannot produce on their own. Fish, in particular, offers the added benefit of omega-3 fatty acids, which support heart health. Dairy products like Greek yogurt, cottage cheese, and whey protein are also excellent sources of complete protein.
For those following a plant-based diet, a variety of foods can meet protein needs. Lentils, chickpeas, quinoa, tofu, edamame, and seitan are rich in plant protein and can be combined to create complete protein profiles. For example, pairing rice with beans or whole grain bread with peanut butter ensures a more balanced intake of essential amino acids. Plant-based protein powders made from peas, hemp, or brown rice are also available for convenient supplementation.
Ultimately, protein requirements can be individualized based on lifestyle, age, and health goals. By focusing on high-quality protein sources and adjusting daily intake to meet personal needs, it’s possible to optimize health, support muscle growth, and enhance overall well-being.