How much protein should you eat?
If you’ve ever tried to calculate how much protein you should be eating, there’s a good chance you wound up confused. Using calculator.net’s protein calculator on myself, for example, leads to differing guidance depending on which organization I choose to follow:
The American Dietetic Association suggests at least 48 - 86 grams/day,
The Centers for Disease Control and Prevention recommends 39 - 138 grams/day, and
The World Health Organization only offers me a recommended “safe lower limit” of 40 grams/day.
The range of guidance reflects the fact that a) nutrition science is imperfect, and b) the precise amount of protein needed depends on multiple factors including age, weight, sex, activity level, health status, and body composition goals.
Protein recommendations can range from 0.8 g/kg to 2g/kg of body weight. In the United States, the recommended dietary allowance (RDA) is 0.8g/kg of body weight.[i] The RDA is the minimum you need not to be nutritionally deficient, it is not the amount you need for optimal health.
If you are highly active or looking to increase muscle mass, you may need to consume protein on the higher end of the range. Older people, in general, are at heightened risk of losing muscle mass and often under-consume protein; many would benefit from increasing their protein intake.[ii] According to data from the National Health and Nutrition Examination Survey, 40% of women over the age of 65 are below the RDA and, thus, deficient in dietary protein.[iii] A person suffering from an acute or chronic disease also needs increased protein. One exception is that someone with kidney disease should be cautious not to overeat protein.
Clients who come to see me are often under-consuming protein and don’t recognize the significant impact.
There are an estimated 20,000+ different proteins in the human body; protein is one of the primary nutrients a body needs to survive and thrive. Proteins have several functions in the body, foremost among which is their role as the building blocks of cells. Proteins are essential for the proper structure and function of tissues and organs. Proteins, in the form of enzymes, are also involved in digestion and energy production. Proteins are important for regulating blood sugar levels and the body’s metabolic rate. In the absence of fat or carbohydrates, proteins also become an alternate energy source for the body. If we short-change our protein intake, the consequences are vast.
What are good sources of protein?
Proteins are made up of amino acids. While some amino acids can be created in the body, there are 9 essential amino acids that humans can only get from food. Not all foods provide all the essential amino acids, but those that do — so-called “complete proteins” — include animal sources, such as meat, fish, dairy, and eggs, and some plant-based sources, such as quinoa, soy and hemp seeds. Plant-based proteins that don’t contain all 9 essential amino acids can also be combined to create a complete protein source. Whenever possible, I recommend getting protein from whole food sources in the form the food is found in nature (cooking is ok, of course) or, at least, in the least processed form possible.
It's important to note that collagen peptides typically contain only 8 of the 9 essential amino acids. While collagen peptides might offer good support for hair, skin or nails, they are not a complete protein and should not be included in your daily calculation of protein intake.
If life sometimes gets in the way of eating a whole foods diet then protein powders are useful for meeting daily intake targets. Make sure to choose a protein powder with only a few ingredients, of the highest quality (grass-fed or organic), without added sugar and, if sweetened (chocolate or vanilla flavored powders, for example), opt for natural sweeteners rather than chemical sweeteners.
Ultimately, how much protein an individual should eat is best determined by the totality of their health history and goals and sometimes involves trial and error based on how they feel when they manipulate their protein, fat and carbohydrate ratios. It’s important to consider diet, lifestyle and other factors holistically to determine your bioindividual protein needs.
If you want to fine-tune your diet for optimal health and wellness, I can help. Schedule a free discovery call today to learn more.
[i] To calculate your body weight in kilograms, divide your weight in pounds by 2.2.
