How Many Grams Of Protein Do I Need Daily


Share post:

Are You Eating Too Much Protein

How much protein do you need per day? To Build Muscle? To Lose Weight?

While we want you to get enough protein in you diet, you can also have too much of a good thing, and if you eat too much protein, you may be doing more harm than good. People that eat very high protein diets have a higher risk of kidney stones, while a high protein diet that contains lots of red meat and higher amounts of saturated fat has been linked to a higher risk of heart disease and colon cancer.

Protein: Is More Better

For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources. But is that too much?

For some people, there may be potential benefits of higher daily protein intake to preserve muscle mass and strength. How and when you consume protein might also influence its effectiveness. Some studies described in the summit reports suggest that protein is more effective if you space it out over the days meals and snacks, rather than loading up at dinner like many Americans do.

However, over the last several years, the public health message has shifted away from desired percentages of protein, fats and carbohydrates. For example, the current Dietary Guidelines for Americans emphasize the importance of eating healthier protein rich foods rather than concentrating on specific amounts of daily protein.

Protein Preserves Lean Body Mass

In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .

Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .

Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

Recommended Reading: Are Protein Bars Good For Weight Loss

Foods High In Protein

There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.

If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:

Meat/Dairy examples

  • Hemp and chia seeds

Protein For Weight Loss

Are You Eating Too Much Protein Vegan Bodybuilding

While 0.8g per kg body weight is adequate protein for a sedentary woman, research shows that higher protein in takes between 1.2 and 1.6 g/kg body weight help support weight loss.1 Foods that are high in protein actually slow down the digestive process, which makes our brains think we are feeling fuller, and also requires more calories for digestion.

Satisfying, higher protein meals can also reduce the likelihood of overeating later in the day.1

Remember, a negative calorie balance is the most important factor for losing weight adding in a higher percentage of calories as protein will protect your lean mass and help target fat loss.

Also Check: High Protein Low Fat Vegetarian Foods

Low Fat Cottage Cheese

Cottage cheese is a high protein, low fuss food.

A 1-cup serving of low fat cottage cheese has 163 calories, 2.5 grams of fat, and 28 grams of protein .

The newest trends in cottage cheese include single-serve containers, flavored options, and the addition of live and active probiotic cultures.

Besides protein, you get around 1015% of the RDI for calcium in 1/2 cup of cottage cheese. Some food scientists have recently suggested that manufacturers add vitamin D, which aids calcium absorption, though this is not currently common practice .


Low fat cottage cheese is an excellent source of protein and is becoming even more convenient with the increased availability of single-serving containers. Its also a good source of calcium.

Whats The Optimal Amount Of Protein

The exact amount of protein you need for optimal health is debatable, as it depends on your weight, activity level, and any health conditions you have.

That said, many experts believe that to maintain muscle mass and proper functioning, older adults need to eat double the amount of protein they needed in their younger years, says Abby Sauer, M.P.H., R.D., a dietitian specializing in adult and geriatric nutrition. Thats right, double!

In one American Journal of PhysiologyEndocrinology and Metabolism study, adults ages 52 to 75 improved their muscle health by following a diet containing 1.5 grams of protein per kilogram of bodyweight per day. Thats roughly twice the current RDA.

If that seems like a lofty goal, take it one meal at a time: Aim to eat 25 to 30 grams of protein at breakfast, lunch, and dinner.

For maximum tissue growth and repair, its really best to space out your protein evenly throughout the day, Angelone says. These protein-packed breakfasts and high-protein dinners can help.

You May Like: Food High In Protein Low In Carbs

Grams Of Animal Protein

As you can see, getting 100 grams of protein from animal products doesn’t take much. This photo shows:

  • Three beef meatballs
  • Two slices of turkey bacon
  • 3 ounces of turkey breast
  • One can of tuna

This amounts to a perfect 100. If you ate all of this in a day, plus bread and other nonanimal products, you would easily surpass 100 grams of protein in a day.

How Can I Get 60g Of Protein A Day

How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

In order to increase muscle mass, it is commonly recommended that you consume 1 gram of protein for every pound of your body weight. Another group of experts has determined that a minimum of 0.7 grams of protein per pound of body weight is necessary .

  • Make sure you eat your protein first. Snack on some cheese. Replace cereal with eggs. Sprinkle chopped almonds on top of your dish.
  • Greek yogurt is a good choice.
  • Breakfast should consist of a protein shake.
  • Every meal should include a high-protein dish.
  • Choose cuts of beef that are leaner and somewhat bigger in size.
  • Read Also: High Protein Breakfast For Muscle Gain

    Protein And Nut Butter Smoothie: 30 Grams

    If you’re eating lunch on the go, hit up a smoothie bar or whip up your own smoothie.

    Use one scoop of protein powder, frozen fruit, a handful of kale, fresh ginger, unsweetened almond milk, and two tablespoons of almond butter, suggested Sass. Altogether, those ingredients add up to nearly 30 grams of protein.

    Digging Deeper: Protein Intake Ceiling

    You may have heard that you cant digest more than 30 grams of protein in one sitting. This notion of a protein intake ceiling derives partly from early studies that observed increased nitrogen losses in the urine with increased protein intakes. This was thought to mean that the extra protein was wasted.

    We now know that things arent so simple. When you eat protein, your body doesnt use it directly instead, it breaks it down into its constituent amino acids and uses those to make its own proteins. When you eat more protein, your body can afford to replace more of its damaged or oxidized proteins, so that your protein synthesis and breakdown are both increased.

    In other words, eating more protein increases your bodys protein turnover. The raised levels of urinary nitrogen then reflect, not a waste of eaten protein, but an increase in the breakdown of your bodys damaged or oxidized proteins.

    The notion of a protein intake ceiling derives also from studies on the bodys muscle protein synthesis response to different intakes of protein.

    • One study in healthy young men found that eating more than 20 grams of whole-egg protein didnt further increase MPS.

    • Another study in younger and older people found that 90 grams of protein from 90% lean beef didnt increase MPS more than did 30 grams.

    Moreover, your small intestines are able to absorb and store a large amount of amino acids, ready to be used when your body needs them.

    Read Also: Protein Powder That Doesn’t Make You Bloat

    Hydrolyzed Collagen Per Day For Skin Health

    To reap the benefits for skin health, the research recommends that you take between 2.5 to 5 grams of collagen per day . This amount is shown to increase skin elasticity and hydration in elderly women while reducing the depth of existing skin wrinkles in middle-aged women.

    Most of the studies are 6-12 weeks. In my experience, you might notice some differences in as little as two weeks. But you must be patient. It may take up to 12 weeks.

    How Many Grams Of Protein Are Needed Daily

    How Much Protein You Need After a Workout

    Related Articles

    Protein is an essential nutrient important for growth and development in children and for muscle growth, repair and maintenance. Protein is also a structural component of your skin, organs and glands. Consuming too little protein can lead to loss of muscle mass, stunted growth, fatigue and changes in your skin and hair.

    If youre overweight or obese, following a high-protein, low-carb diet may help you reduce your calorie intake for weight loss. Your individualized protein requirements are based on your age, gender and activity level.

    Read Also: Protein Carb And Fat Ratio

    So How Much Protein Do You Need A Day If You’re Not Pregnant

    No matter if you want to bulk up or slim down, people who workout need more protein than those who don’t. If you have a physically demanding job or frequently engage in activities such as running, swimming, or other exercises, you need to consume more protein.

    Endurance athletes require a significant amount of protein roughly 0.50.65 grams per pound of body weight just like other athletic endeavors.

    As we age, our need for protein disproportionately grows when compared to other nutrients by as much as 50% higher than what is recommended. According to the DRI, that amounts to 0.450.6 grams per pound of body weight.

    This can help prevent osteoporosis and sarcopenia, two significant problems among older adults. In addition, people recovering from injuries may need more protein than others on our list of how much protein do you need a day.

    Now that you know more about protein and how much you may need, let’s discuss the top brand options in further detail:

    What Grams Of Protein Really Means

    This is a very common area of misunderstanding.

    In nutrition science, grams of protein refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs.

    An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.

    If youre at a healthy weight, dont lift weights, and dont exercise much, aiming for 0.360.6 grams per pound is a reasonable estimate.

    This amounts to:

    Also Check: High Protein Meal Replacement Shakes

    How Many Grams Of Protein Should I Eat A Day

    Heads up: When we say grams, what were referring to are the grams of the macronutrient protein and *not* the foods it comes from. For example, one large egg weighs about 50 g, but only provides a little over 6 g of protein.

    When it comes to the total amount of protein you need, the current international Recommended Dietary Allowance for both men and women is 0.8 grams per kilogram of body weight .

    This means a 150-lb. person would require about 54 g of protein while a 200-lb. individual would need 72 g.

    This RDA is only the minimum to avoid a protein deficiency. Certain peeps often require more protein, including:

    How Much Protein Should You Eat While Pregnant

    How Much Protein Do You Need? Dr. Berg

    Growing a human requires a bit more protein intake. Along with your protein needs, your body has to account for your babys nutrients too.

    The current RDA recommends pregnant people should eat about 1.1 g/kg of protein for all stages of pregnancy.

    But, some researchers note that this amount doesnt take into account the changing needs during different pregnancy stages. Some will recommend 1.2 to 1.52 g/kg each day in early pregnancy and late pregnancy .The same goes for those exclusively breastfeeding. Research indicates that in order to maintain your own muscle mass while providing adequate nutrition to your bébés, you should aim to eat around 1.7 to 1.9 g/kg of protein per day.

    Read Also: How Many Proteins Per Day

    Is 20 Grams Of Collagen A Day Too Much

    20 grams of collagen a day may be overkill because most studies use doses of 5 to 15 grams. That being said, there are limited downsides to these supplements and they are found in many foods, so you could already be consuming 20g+ per day and not even know it.

    Pay attention to how you react to taking powders or peptides. If you have allergic reactions or diarrhea, then collagen may be bad for you personally and you should stop taking it.

    But if it is well tolerated then there are no issues taking 20 g.

    How To Get Enough Protein

    Here are a few tips to get more protein in your healthy diet.

    • Serve scrambled eggs and spinach for breakfast.
    • Choose turkey bacon or sausages that are lower in fat. Better yet, look for brands with reduced sodium.
    • Add seeds or chopped nuts on top of a veggie side dish.
    • Snack on a handful of almonds.
    • Buy lean cuts of meat and serve them with lots of dark green and colorful veggies.
    • Eat more fish. Choose baked or poached fish.
    • Serve baked or roasted chicken instead of fried chicken.
    • Make a stir-fry with chicken or tofu and fresh veggies.

    Keep in mind that one serving of protein usually comprises 3 to 5 ounces of meat, poultry, or fish one egg 1.5 ounces of cheese or about 12 walnuts.

    You can also use other methods to consume the right portion size. A serving of meat, poultry, or fish is about the size of the palm of your hand. A serving of cheese is the same size as two dice. Keep in mind that these servings vary based on hunger, weight, age, activity level, and other factors.

    You May Like: Does Collagen Protein Build Muscle

    Are You Getting Too Much Protein

    Topics in this Post

    Judging by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. These products claim to curb appetite, help with weight loss and build muscle. But what’s the real story?

    Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 1959. The Dietary Guidelines for Americans, 20202025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs. Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein.

    How Many Grams Of Protein In 3 Oz Cooked Ground Beef

    Do you struggle to get your daily protein in evert day? I know I ...

    A serving of 3 oz Cooked Ground Beef of Ground Beef has around 21.29 grams of protein. You were looking for protein in 3 oz cooked Ground Beef, which is a part of the Meat category. In this table, the percent daily values are calculated on the basis of a 2,000 calorie diet. Depending on your calorie requirements, your Daily Values may be greater or fewer than the recommended amounts.

    Recommended Reading: What Are Functions Of Proteins

    Is 100 Grams Of Protein Enough To Build Muscle

    As stated above, people in general areadvised to consume a minimum of 0.36 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight per day, but people who prioritize building muscle should aim for more than that minimum. Although theres not one magic number and recommendations vary by person, theAmerican College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes. Following that general guideline, consuming closer to 1.6 to 2.0 grams of protein per kilogram of body weight may be beneficial for bodybuilders and those looking to build muscle or maintain lean body mass. In the average 150-pound adult whos actively strength training or resistance training, that might look like 75-120 grams of protein daily 100 grams being most peoples sweet spot. It has been proposed that muscle protein synthesis is maximized in young adults at a dose of around 2025 grams of a high-quality protein.

    You may have concerns that eating too much protein is bad for the kidneys, but 100 grams of protein per day is generally safe for healthy adults. High amounts of protein can be harmful to the kidneys if a person already has kidney issues however, for healthy individuals, consuming around 2.2 grams of protein per kilogram is fine, as noted in a 2010 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise.

    Related articles

    Bone Broth Collagen Vital Proteins

    Organic Chicken Bone Broth Collagen ...

    Unflavored Egg White Protein Powder

    Why Choose Unflavored Protein Powders ...

    What Is Best Protein For Muscle Building

    Other Protein Powders We Tried ...

    Premier Protein Shake Weight Loss

    Muscle Building And Metabolism PREMIER...