Navigating your diet can feel confusing. Every month or so, we see new articles about sugar, organic produce, grass-fed meat, and so on. Protein is one of those topics that tends to confuse, and to be honest, the protein intake equation isn’t so cut-and-dry. The amount of protein we should consume depends on many different factors including lifestyle, goals, and dietary diversity. Today we’re unpacking protein: What it is, how much our body needs, and the best places to get it.

Why does protein matter?

Think of your body like a never-ending construction site. Protein represents the workers who keep the project running smoothly. We continually use protein to support our hormones, enzymes, immune cells, muscle repair and retention, hair, skin, and protein tissues.

Not getting enough protein could lead to loss of muscle, weakened immune system, hair loss, and other symptoms. Luckily, most Americans do get enough protein to prevent the health problems above. More on this below.

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RDA Recommendations for Protein

(Basic Requirements)

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements, or, the minimum amount you need to keep from getting sick. Experts believe that this is not the specific amount everyone should eat to thrive, but the minimal amount of protein to consume.

For example: If you are a sedentary 135lb woman, 135lb converts to 61.3kg.
61.3kg x 0.8 = 49g of protein per day
Keep in mind, RDA protein targets are the baseline amount you should intake to prevent illness.

USDA Recommendations for Protein

The US Department of Agriculture created it’s own calculator for protein intake. This tool calculates daily nutrient recommendations based on the Dietary Reference Intakes (DRIs) established by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. The data represents the most current scientific knowledge on nutrient needs however individual requirements may be higher or lower than DRI recommendations.

Click here to try the USDA DRI Calculator

Institute of Medicine Recommendations

Along the same vein of the governing bodies above, the Institute of Medicine adds that people should consume at least 10% of their daily calories from protein, but not more than 35%.

For example: If a healthy calorie intake for you is 2,100 calories per day, you should be eating at least 210 calories worth of protein, but not more than 735 calories sourced from protein.

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When should you eat more protein?

When we factor in lifestyle, protein needs will vary depending on who you ask. Generally speaking, the more you move, the more protein you need. That’s because when you put more wear and tear on your body through an active lifestyle or exercise, there is more repair to do.

AJCN Argues for a Higher Protein Target

Of all the factors that would warrant a higher protein intake, the most important is your activity level (and the amount of muscle you carry). Americans eat an average of 16% of their total calories from protein. The RDA would suggest that this is excessive, but another study disagrees.

The Protein Summit reports in the American Journal of Clinical Nutrition (AJCN) argue that 16% not excessive at all. In fact, this reports suggest that Americans may eat too little protein. They argue that there are several potential benefits of higher daily protein intake including preserving muscle strength despite aging and maintaining a lean, fat-burning physique.

Based on the totality of the research presented at the summit, researchers estimate that aiming for 15-25% of daily calories from protein is both safe and acceptable to aim for. Keep in mind, your ideal range may be lower depending on your age, sex, and activity level.

ODHP Says: Quality of Protein is Important

Over the last several years, the public health message has shifted away from focusing on percentages of protein, carbohydrates, and fat. Instead, more emphasis is placed on choosing healthier protein-rich foods rather than focusing on specific daily amounts. The current Dietary Guidelines for Americans states:

“The protein foods group comprises a broad group of foods from both animal and plant sources and includes several subgroups: seafood; meats, poultry, and eggs; and nuts, seeds, and soy products. Legumes (beans and peas) may also be considered part of the protein foods group as well as the vegetables group [since legumes are both a source of plant-based protein and fiber].”

Last Advice: Spread Out Protein Intake

Some studies described in the Protein Summit Reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.

We can only store so much protein at one time, and the body’s protein stores fluctuate over the course of a day. The body needs its protein stores to be continually replenished, which means we should be consuming moderate amounts of protein at regular intervals (i.e. eat some protein with every meal).