How Much Protein Do I Actually Need to Eat?
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There is a lot of talk about protein these days and many of you are probably wondering if you are eating enough protein, especially if you are an active person. In today’s post, I’ll review what protein does in the body and how much of it you should eat based on your age and activity level. I’ll also discuss protein supplements and what to watch out for if you choose to add them to your diet.
What does protein do?
Macronutrients are nutrients that the body needs in large amounts in order to function properly. Protein is one of three macronutrients; the other two are carbohydrates and fat. In the body, protein helps to:
Build and repair body cells (preserves lean muscle mass)
Keeps the immune system strong
Stores and transports nutrients
Chemically sends messages between cells, tissues, and organs
Maintains appropriate pH in blood and other body fluids
Maintains fluid balance
Provides backup energy
How much protein to eat?
Protein intake should make up anywhere from 10-35% of your total daily calorie intake. For example, if you follow a 2,000 calorie eating plan, this would be 50-175 grams of protein per day.
For a more specific approach to figuring out your ideal protein intake, there are a few other factors to consider, including age and activity level. Older adults and more active people can benefit from a slightly higher protein intake. To figure out your ideal protein intake, you’ll first want to figure out your weight in kilograms (divide your weight in pounds by 2.2). Once you have your weight in kilograms, you’ll multiply this by your activity factor listed in the chart below. Note that gender has no affect on the amount of protein your body needs, though men often have higher calorie needs than women, thus would end up consuming more protein.
| Activity Level | Activity Factor (grams/kilogram body weight) |
|---|---|
| Sedentary | 0.8 |
| Age 40 and older | 1.0-1.2 |
| People who regularly exercise | 1.1-1.5 |
| People who regularly lift weights or are training for an athletic event | 1.2-1.7 |
For example, a 175-pound adult’s weight in kilograms is about 80 kg. This adult may choose to aim for 1.5 grams of protein per kilogram per day because he exercises five days per week. Multiplying 80 kg by 1.5 gives a daily protein intake of 120 grams.
One thing to keep in mind is that your body can only use so much protein at one time. Consuming over 15-30 grams of protein at a meal or snack is unnecessary and the body will end up just storing anything above this as fat. Studies show that consuming more than 40 grams of protein at one meal is no more beneficial than having 15-30 grams at that meal. This being said, it’s best to space your protein intake out so that you’re having small amounts at each meal and snack rather than larger portions at a time.
Protein supplements
Protein powders and other supplements can be found all over grocery stores. Most are fine to add to your diet in moderation, but there are a few things to watch out for:
A long list of ingredients (lots of extra ingredients tend to include thickeners, preservatives, sugars, etc.)
Ingredients you can’t pronounce (stick to whole food ingredients so you know what they are)
Artificial sweeteners or sugar alcohols (these can cause bloating or upset stomach in some people)
Food dyes (why do we need protein powder to be colored?)
Gums or thickeners
Added fiber (these can cause bloating or upset stomach in some people)
Plant- or animal-based protein powders are fine based on your personal preference. And remember, your body can only use so much protein at one time so having multiple servings of protein powder won’t necessarily be beneficial. Often times one scoop is all you need, especially if you are consuming other sources of protein at that same meal. Some good protein powder options with only 1-2 ingredients are:
Lastly, be sure to vary your protein intake. Avoid consuming only protein supplements to get you to your daily recommended protein intake. Protein supplements are often lacking in vitamins and minerals that you can get instead from whole food protein sources. Balancing protein powder with other proteins like chicken, eggs, nuts, seeds, and legumes will provide many health benefits.
Protein performs many important functions in the body. Most people are likely eating enough protein already, but if you want to make sure, use the information in this post to figure out how much you need based on your age and activity level. Remember to space your protein intake out throughout the day and vary your protein sources. A balanced diet with a variety of protein sources is your best option for overall health.
