How much protein do I really need?

By Lizzie Streit, MS, RDN, LD 

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Protein is having a moment. Food products with added protein, including bars, oatmeal cups, drinks, and even crackers, are increasing, and it’s hard to go down any aisle in the grocery store without seeing some mention of this nutrient. 

Proteins are vital for many functions in the body. They provide structure for skin, hair, and nails, and some even act as hormones. But is all the hype around protein really warranted? Even though the surplus of protein-rich products makes it seem like we should all eat more protein, many people are not aware of how much they really need. 

Read on to learn more about recommended protein needs, common misconceptions, and protein sources. 

Protein Recommendations 

Most nutrition organizations and experts recommend that healthy adults get at least 0.36 grams of protein per pound of body weight per day. This is considered the minimum amount necessary for the average sedentary adult to maintain adequate nutrition. 

However, many people may need or benefit from a higher protein intake. In fact, the Acceptable Macronutrient Distribution Range (AMDR) for protein is a wide range of 10 to 35% of daily calories.  

Eating more protein may help promote weight loss by improving satiety and boosting metabolism. Some studies suggest that getting 25 to 30% of daily calories from protein can increase feelings of fullness and total calories burned. 

Pregnant women and breastfeeding mothers also need more protein, usually in amounts greater than 0.55 grams per pound of body weight. Older adults over the age of 50 may need between 0.45 and 0.6 grams per pound. Finally, endurance athletes, those recovering from surgery, and individuals with certain illnesses have higher protein needs that vary depending on the person and their situation. 

While it is true that many population groups and circumstances warrant higher protein intake, some recommendations may overestimate protein needs. It’s commonly recommended that you need at least one gram of protein per pound of body weight to build muscle. However, studies that test this recommendation offer inconclusive results. If you are not actively trying to bulk up, this amount is likely too high. 

Sources of Protein 

There are many delicious foods you can enjoy to help you meet your protein needs. When reading food labels and selecting foods at the store, keep in mind that the amount a food weighs in grams is not the same as the grams of protein it contains. The weight of meats, for example, may be listed in grams but the amount of protein they contain is a separate number. 

Here are some protein-rich foods and the amount of protein they contain: 

  • 1 egg: 6 to 7 grams 

  • 3 ounces chicken breast: 23 to 26 grams 

  • 1 cup steamed edamame: 17 grams 

  • ¼ pound ground beef: 16 grams 

  • 1 cup cooked black beans: 16 grams 

  • 2 tablespoons peanut butter: 8 grams 

  • 1 single-serve container Greek yogurt: 17 grams 

  • 1 ounce cheddar cheese: 7 grams 

  • 1 cup cooked wild rice: 7 grams 

Note from Healthy For Life Meals: Our meals feature delicious, protein-rich foods that can help you meet your protein needs and reach your health goals. All of our plans fall directly in the middle of experts’ recommendations for protein consumption per day. Choose from our 1200-calories, 1500-calories, or 2000-calories per day plans, and we’ll do the rest!

Stef Keegan