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Tag: Protein

  • Guide to Protein: Benefits, Sources, and How Much You Really Need

    Protein: Benefits, Sources, and How Much You Really Need | MyFitnessPal

    Nutrition can be confusing! A recent survey among MyFitnessPal found that 65% of users are trying to eat more protein, but most don’t actually know how much protein is in their food. In fact, most are over estimating protein in their meals. 

    For example, in the survey, most users thought the protein content of a large avocado was 12.5 grams. That’s a whopping 9.5 grams more of protein than what it actually contains (1)! 

    To clear up confusion, we’re here to help. In this deep dive, we’ll cover everything you need to know about this powerful macro.

    What is Protein?

    Protein is one of the body’s most important nutrients, present in every cell of the body (2). It works around the clock to keep your metabolism running, immune system strong, bone health sturdy, and of course, muscle tissue at its prime (2). 

    Protein touches almost every single function that keeps your body healthy. In fact, eating enough is critical for maintaining your body’s fluid balance and pH, or the balance of acids and bases in your body. Keeping your body’s pH balanced is extremely important, even the smallest change can be harmful (even deadly) (3, 4).  We won’t get into the weeds too much here, but proteins, such as hemoglobin, act like a buffer, binding acids in the blood to keep pH balance (5).

    Protein is also one of 3 macronutrients that provide energy for your body (6). It packs 4 calories in every gram, just like carbohydrates (6). This means those 21 grams of protein in your chicken provide 84 calories (7). That’s over 56% of the energy contained in the 150 calorie portion, making this food a rich source of this vital nutrient. 

    If you’re trying to meet specific health or weight goals, understanding the role this macro has on the body is key. Plus, it helps set the stage (making you more mindful of your food choices) for eating a well-balanced, protein-rich diet. 

    The Importance of Protein in Your Diet

    You need to eat protein everyday. There’s a reason it’s one of the 3 “macros” (6)! Your body literally couldn’t function properly without enough. It’s involved in nearly every cellular reaction in the body, meaning in order to function at your prime, you need to make sure you’re eating enough of it (8). 

    Keep in mind, your needs are different from your friends, so what they eat may not be what you need to eat to meet your health goals. Individual needs are based on age, gender, fitness level, and health goals (9). 

    Log your meals and snacks in the MyFitnessPal app to stay on track with how much you’re getting. 

    Animal-Based Proteins

    There’s nothing wrong with including animal products, in moderation, in your diet (if you would like to do that.) In fact, they pack high quality protein that can fit into a balanced diet (10). The key here is moderation. 

    Animal foods do provide other nutrients, like saturated fat. You may want to limit saturated fat in your diet due to its impact on heart health (11). Some choices are better than others when it comes to this nutrient as well. For example, lean poultry picks, like chicken breasts and turkey, are lower in saturated fat than red meats, like beef or lamb (11). 

    Not everyone’s system can tolerate plant-based proteins for specific health reasons, like gut disorders, in which case eating animal foods is key for maintaining their nutrient intakes (12). Let’s explore the main animal products in the American diet, and just what makes some stand out. 

    Meat & poultry protein sources | MyFitnessPal

    Meat and Poultry

    Red meats (like pork, beef and lamb) as well as poultry (like chicken and turkey) are common in the American diet (13). 

    Good options with 20+ grams

    • 4-ounces 90% lean beef /10% fat ground beef: 23 grams (14)
    • 3-ounces filet: 24 grams (15)
    • 3-ounces sirloin: 25 grams (16)  
    • 3-ounce chicken breast: 24 grams (17)

    Limit these choices: Fried chicken (or steak); Processed deli meats, salamis; Fatty cuts (like short ribs, brisket); hot dogs, bacon, sausage (11)

    Dairy Products

    Dairy products are a welcome addition to a high protein diet (13). In fact, MyFitnessPal users are dairy fans, with data showing a 35% increase in users logging cottage cheese this year versus 2023. 

    Good options with 8+ grams

    • 1 cup nonfat milk: 8 grams (19)
    • 1 cup unsweetened kefir: 9 grams (20)
    • ½ cup plain, nonfat Greek yogurt: 12.5 grams (21)
    • ½ cup 2% fat cottage cheese: 12 grams (22)
    • 1-ounce reduced fat cheddar cheese:  8 grams (23)

    Limit these choices: Whole milk products; Brands with added sugars (11)

    Fish and Seafood

    There’s a reason nutritionists encourage you to consume seafood rich in omega-3s at least twice a week – they’re great for your mood, heart and brain health (24, 25)!

    Good options with 20 or more grams

    • 3-ounces sardines: 21 grams (26)
    • 1 small cod filet: 27 grams (27)
    • 1 salmon filet: 36 grams (28)
    • 3-ounce filet tuna (skipjack): 24 grams (30)

    Due to high levels of mercury, try to limit these choices: King mackerel; Marlin; Orange roughy; Shark; Swordfish; Tilefish (Gulf of Mexico); Tuna, bigeye (25, 31)

    Plant-Based Proteins

    Eating a plant-based diet has become popular. Plants are filled with a variety of nutrients, and can really make a stellar addition to your diet (13). Plus, they’re packed with fiber (13). 

    The plant-based foods market has exploded over the last decade (32); there’s literally a plant-based alternative for everything . Some of these can be  highly processed. You’ll find a version of one of the plants listed below combined with other flavor enhancers and binders yields a “vegan sausage” (32). If you like them, try to eat them in moderation and focus on whole-foods regularly. 

    Beans, Peas, Lentils 

    The top plant contenders when it comes to convenience and budget are beans, peas, and lentils (33). You can pop open a can of beans, rinse, and eat immediately; a win-win! Plus, this plant-based group is extremely versatile (33). You can use them in bowls, salads, and soups, or even baked goods, dips, and roasted as a salty post-workout snack (33). 

    Good options with 9 or more grams

    • 1-cup black beans: 15 grams (34) 
    • 1-cup chickpeas (garbanzo beans): 14.5 grams (35)
    • 1-cup green peas: 9 grams (36)
    • 1-cup lentils: 15 grams (37)

    Soy Foods: Edamame, Tofu and Tempeh

    Soy foods, like edamame, tofu, and tempeh, are plant-based powerhouses (13). Plus, including soy foods in your diet shows amazing health benefits (38). 

    Not only do soy foods help get more nutrients (like fiber) into your diet, but they also bode well for heart and colon health, body weight, cancer prevention, and more (38). If you’re not yet convinced, then maybe its protein content will get you to jump on the soy food wagon! 

    Good options with 14 or more grams  

    • 1-cup edamame: 18 grams (39)
    • 3 ounces extra-firm  tofu: 14 grams (40)
    • 3-ounces tempeh: 18 grams (41)
    Plant-based protein sources | MyFitnessPal

    Nuts and Seeds

    The number one protein source I recommend to all my clients, regardless of their eating preferences, are nuts and seeds. These tiny but mighty foods have shown their worth when it comes to improving heart health, helping manage weight, and even reducing inflammation (42).

    The catch? They’re nutrient dense, meaning they also come with a higher calorie content than some of your other picks (43). But, they’re convenient, portable, and when consumed in moderation, an excellent way to add a little more protein to your regular routine (43). 

    Good options with 5 or more grams

    • 1-ounce almonds: 6 grams (44)
    • 1-ounce pistachios: 6 grams (45)
    • 1-ounce pumpkin seeds: 5 grams (46)
    • 1-ounce hemp seeds: 9 grams (47)
    Nuts & seeds protein sources | MyFitnessPal

    About the Expert

    Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.

    Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.

    Protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, that covers the essential needs of a healthy person to prevent muscle loss (48). The RDA for protein is 0.8 grams of protein per kilogram of body weight, or roughly 0.4 grams of protein per pound (49). For most people, that works out to about 46 to 56 grams of protein per day to prevent lean muscle loss.

    RDA For Men (49)

    • 14-18 years old: 52 g per day 
    • 18+ years old: 56 g per day

    RDA For Women (49)

    • 14-18 years old: 46 g per day 
    • 18+ years old: 46 g per day

    Remember, these are ranges, and don’t factor in your exercise or specific weight goals. Most active people need more (9). Let’s take a closer look at their needs. 

    Protein Needs for Athletes

    Nutritionists recommend closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6 to 1 gram per pound of body weight) for people who workout regularly (9).

    If you weigh approximately 150 pounds, this would make your needs closer to 95 to 136 grams per day. 

    Protein Needs for Weight Loss

    A general rule of thumb is that 1.25 grams per kilogram of protein per day (or 0.57 grams per pound) will help with your weight loss goals (50). Keep in mind this also means you will need to stick within your calorie needs that day too (50).  

    For someone weighing 150-pounds, their needs for weight loss may be around 85.5 grams per day. 

    Protein Needs for Muscle Gain

    I may sound like a broken record, but I want to make this crystal clear: your needs for muscle gain are unique! With this in mind, most individuals will build muscle with a protein intake around 1.6 grams per kilogram per day (or about 0.73 grams per pound per day) (51). 

    For someone weighing 150-pounds, this would make their needs closer to 109.5 grams of protein per day. 

    If you need a little more hand holding, don’t worry. Take a peek at our guide on How To Determine Your Protein Needs.

    Protein Timing and Absorption

    It’s best to spread out protein intake throughout the day. Your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 27 to 37.5 grams of protein max for someone who weighs 150-pounds (51). 

    Eating more than this amount won’t necessarily benefit you, and, depending on the caloric density of that meal, may actually make you exceed your calorie bucket for the day (51). 

    Symptoms of Not Eating Enough Protein

    It’s pretty uncommon for adults in the United States to not meet the RDA for protein (52). But, that doesn’t mean you may not be meeting enough for your personal fitness level and energy needs.

    If your protein intakes aren’t enough for your needs, you may start to experience one or more of the following symptoms:

    • Muscle loss (53)
    • Fatigue (feeling tired all of the time) (54)
    • Decrease in bone strength (seen in more frequent stress fractures) (55)
    • Getting sick more often (due to a run down immune system) (56)

    Take a peek at our full list of more signs and symptoms of what may happen when you’re not meeting your needs:  10 Signs You’re Not Eating Enough Protein.

    Excess and Toxicity

    Here’s the thing about protein: eating more than you need doesn’t mean you’ll achieve your goals faster. In fact, it may do just the opposite! Remember, if you’re eating more than you need you may gain weight (57). 

    There is no hard number on the upper limit of protein you should max out at each day (51). That’s partly due to everyone’s needs being so unique. But, there are some general guidelines you should stick with (51).

    Maximum amount of protein that anyone should consume on a daily basis: (51)

    • 1.6- 2.2 grams/kilogram per day 
    • Or, 0.73 –  1.0 gram/pound per day 

    This means someone weighing 150-pounds and working out routinely should stick between 109.5 to 150 grams of protein per day. 

    Eating more protein (we’re looking at you animal products that are high in saturated fats) may come with some red flags, like (58):

    • Kidney damage
    • Heart problems 
    • Increased cancer risk 
    • Nutrient imbalances 
    When is High Protein Too Much Protein | MyFitnessPal
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    Protein for Special Diets and Life Stages

    Protein in a Vegetarian/Vegan Diet

    It may seem tough to meet your protein needs on a plant-based diet, but rest assured, it can be done! It simply requires a little planning and getting familiar with plant-based proteins (10). 

    Focus on eating minimally processed foods like beans, legumes, peas, tofu, tempeh, and nuts and seeds (10). These should make up the bulk of your diet (33). For example, if you’re having a Greek yogurt parfait for breakfast, consider a lentil salad for lunch, and tofu tacos for dinner to balance out your amino acid intakes that day.  

    Need more inspiration? Then choose one of these delicious 15 Vegan Dishes With Up to 26 Grams of Protein to make tonight! 

    Protein and the Keto Diet

    For those following a ketogenic diet, you’ve probably become very comfy with your favorite protein picks. Afterall, aside from the high fat diet, you really only have the luxury of enjoying protein-rich foods and a very small amount of carbs (59). 

    Typically this diet maxes out at 1 gram/pound of protein per day (59). A 150-pound individual would then need to stay under 150 grams of protein per day. Keep in mind this is actually the most someone of this weight should be eating anyways (51).

    We encourage you to read this piece first before considering the keto diet for yourself. 

    Protein and Pregnancy

    Pregnant or planning to become pregnant? Then protein is about to become even more important in your diet. You’re literally growing another human, meaning you need additional protein to support their growth and development (60). 

    But, a fun fact: protein needs remain at 0.8 gram/kilogram (or 0.36 gram/pound) per day until the second and third trimesters (60)! Right around week 12 of pregnancy, your needs increase to support babies growth (60). From week 12 onward, needs are closer to 1.1 gram/kilogram (or about 0.5 grams/pound) per day (60).

    A 150-pound person would need approximately 54 grams during the first 12-weeks, with protein needs jumping upwards of 75 grams per day in the second and third trimesters (60). 

    Of course, in the case of pregnancy, it is especially important to talk to your doctor about any dietary changes and your protein needs.

    Protein and Older Adults 

    Protein is crucial for maintaining muscle mass and bone density (61). With age, the rate at which bone can “rebuild” declines. This means unless you’re supporting your bone health with good nutrition, you may be at risk for broken bones (61).

    Eating a protein rich diet can help support muscle and bone health (62). In fact, research shows eating protein upwards of 1 to 1.5 gram/kilogram (or 0.5 to 0.68 gram/pound) can benefit bone health and muscle maintenance when combined with a fitness routine (62). 

    The tricky part here? Getting older adults hungry enough to reach for protein picks (63). Appetites usually decline with age, so eating enough protein at this stage of life can be challenging (63). 

    Frequently Asked Questions (FAQs)

    What are some healthy proteins to eat?

    Both animal and plant proteins can fit in a healthy, balanced diet (13)! Choose lean animal foods, like boneless, skinless chicken breasts. For plant-based options, both soy products, like tofu and tempeh, and legumes and beans, are wonderful choices (13).

    How much protein do I need?

    Protein needs are very unique to not only your age and gender, but also your activity level and health goals (9). A healthy adult weighing around 150-pounds would need around 46 to 54 grams of protein per day based on the RDA (49). But, if that adult works out regularly, their needs may be closer to 94 to 134 grams of protein per day (9). 

    Are protein supplements, like protein powder, good for you?

    It depends on your health goals and what your dietary sources of protein look like. Most Americans are meeting their protein needs without a supplement (52). But, that doesn’t mean a protein supplement may not benefit you after a workout for muscle recovery. Or, if life happens and you need a quick meal replacement on-the-go.
    Protein powder provides a quick and convenient protein source to help you meet your protein needs when time is tight. But, they should not replace whole food protein sources on the reg. 

    How can I eat more protein?

    Think of small, simple swaps you can add to your regular meals to boost the total protein content. For instance, if your go-to breakfast is Greek yogurt, consider topping it with a tablespoon of hemp seeds to deliver 3 additional grams of protein (47). Every gram counts! Just remember going overboard with protein isn’t good either. 

    Does protein have any negative health effects?

    Eating too much of anything, protein included, can have its downfalls. For example, exceeding protein needs can cause kidney problems as well as weight gain for some people (51). It’s best to focus on a variety-filled diet instead of loading up on one particular macronutrient. 

    The Bottom Line

    Protein is a nutrition superstar.  Plant-proteins certainly have exploded in the marketplace, and are absolutely welcomed in the diet. But, that doesn’t mean animal proteins (if desired) can’t have a place too. It’s all about balance, personal preference, and variety when it comes to your protein picks. 

    The best way to understand your personal protein needs is to work with a dietitian. However, I get it, that’s not always in the cards. If that’s the case, start by using the Macro Calculator to figure out your personal protein needs based on your individual fitness level. Then, make small, simple changes daily to help meet your protein needs to achieve your goals. Remember, it may be as simple as adding a ½-ounce of almonds to your morning yogurt routine! 

    How MyFitnessPal Can Help

    When you set up your MyFitnessPal account, you provide some information. Think: age, sex, activity level, and goal. We use this information to give you a customized macro recommendation—that is, how many grams of proteins, carbs, and fats you should aim to eat all day.

    As you log your meals and snacks, you can see how close you’re getting to this protein goal, and make adjustments (or pull back the reins!) as needed.

    Download MyFitnessPal Today!

    The post Guide to Protein: Benefits, Sources, and How Much You Really Need appeared first on MyFitnessPal Blog.

  • What Does Protein Do For Your Body?

    It’s hard to say if it was the cottage cheese wrap or the chicken pizza that brought protein back into the spotlight, but either way, we’re not mad about it. And, apparently you aren’t either! As of July 2024, more than 14 million cups of cottage cheese have been logged by MyFitnessPal users around the world. 

    Understanding why protein is so essential can help you make more informed food choices. In this deep dive, we’ll cover all the ways protein impacts your body. You’ll learn how to decide what your personal protein goal should be and how to achieve it through a balanced diet. 

    What is Protein and Why is It Important? 

    Aside from water (which makes up 55-60% of the body), protein takes up the second most space, accounting for 18 to 19% of your body weight (1, 2). Protein is one of the body’s most important nutrients, present within every cell and working nonstop to keep metabolic health, immune function, bone health, and of course, lean muscle tissue at its prime (3). 

    The main function of protein is to support the structure, function, and regulation of the body’s tissues and organs (3). To say proteins are kind of a big deal would be an understatement. 

    Let’s explore what proteins actually are.

    Protein as a Macronutrient

    Protein, alongside carbohydrates and dietary fats, is a macronutrient (4). Macronutrients are essential nutrients that the body requires in large amounts to function effectively (4). Each macronutrient plays a vital role in maintaining health (4). Protein has about 4 calories per 1 gram, meaning 20 grams of protein adds up to about 80 calories (4). 

    Protein functions in the body not only to build and repair tissues (especially when it comes to recovery after a workout), but it also plays an important role in hormone, immune, and metabolic health (5). 

    Macro cheat sheet | MyFitnessPal

    Amino Acids: The Building Blocks of Protein

    Proteins are made up of a combination of 20 units called amino acids (5). Amino acids are tiny but mighty components of protein that help protein carry out the necessary functions in the body. Simply put, amino acids are often referred to as the building blocks of protein. The two major types of amino acids are essential and non-essential. 

    The body is a marvelous thing! It can actually create 11 of the amino acids needed for protein to function throughout the body whether or not we get them from food (5). As a group, they’re known as the non-essential amino acids.

    Essential amino acids are those that our bodies can’t produce on its own; we need to get them from the foods we eat or a supplement (5). There are 9 essential amino acids (5). 

    There’s no need to get caught up in exactly which amino acids are in each protein-rich meal, but you’ll want to get protein from all different protein sources (beans, tofu, lean meats, supplements). That will ensure you get  all 20 amino acids over the course of a day.

    How Protein Supports Muscle Growth and Repair 

    One of the best known functions of protein is its role in exercise recovery. Let’s explore how protein helps muscles recover from a workout, and just what amount you should be aiming for. 

    Protein’s Role in Muscle Synthesis

    Every time you workout, your body is under stress. This kind of stress is actually a good thing though. For instance, consider a strength training workout or recovery after an endurance event. Each bicep curl or stride in a marathon tears your muscle a little bit. 

    Protein’s amino acids help repair the torn muscle tissue, resulting in the formation of new, stronger muscles (6). If you want to build or maintain muscle, you need to make sure you eat enough protein (7).

    Protein for Recovery After Exercise

    For optimal muscle growth and maintenance, sports authorities recommend eating  0.25 grams of protein per kilogram body weight immediately after exercise, which is about 20 to 40 grams of protein (7). 

    Simple protein-rich foods can help you optimize protein here. For example, a 150-pound woman needs about 17 grams of protein, which can easily be achieved through 1-cup of Greek yogurt or an egg omelet made with 2 large whole eggs and 2 large egg whites (8, 9, 10).   

    Eating protein throughout the day is a good idea, however the amount you need right after your workout is dependent on a few things, like your age, fitness level, exercise duration and frequency, and regular nutrition routine (7, 11).

    Don’t worry about getting the timing and number of grams of protein exactly right. Just try to eat something protein rich within the first 60 minutes following your workout. You’ll reap the benefits of proteins’ ability to help build and repair muscle (7). 

    Whole food protein sources, like Greek yogurt, chocolate milk, and even a handful of nuts are the ideal way to meet your protein needs during this recovery period. But these aren’t as convenient as a quick protein bar or shake, which are also fine protein options if you’re in a pinch. 

    Checkout the MyFitnessPal list of the top 9 protein bars dietitians recommend as well as the best protein powders to consider adding to your routine. 

    About the experts

    Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.

    Stephanie Tarnacki, RD is a Food Data Curator at MyFitnessPal. She received her Bachelors in Dietetics from University of Northern Colorado and completed her Dietetic Internship at Montana State University.

    Protein’s Impact on Metabolism and Weight Management 

    Melissa Jaeger, LD, RD, head of nutrition at MyFitnessPal, shares that protein’s impact on full body health extend beyond building muscle at the gym, writing, “Our body uses protein for a variety of internal functions that you and I may not think about day-to-day but are important for our overall health and wellbeing (12).” 

    One such under-the-radar function: metabolism. 

    Protein foods need to be digested. Digestion in and of itself burns energy, which is called the thermic effect of food (TEF) . Protein requires more energy than other macronutrients to break down for use in the body. (12)

    Essentially, you burn more calories eating protein-based foods than carbohydrates or fats, giving you a slight metabolic boost when you opt for protein-rich nutrition sources (12). Eating a high-protein diet in combination with an active lifestyle may further support your metabolism and health goals.

    Fun fact: On average, MyFitnessPal members in the United States who want to lose weight consume 24% of their calories from protein.  Remember, 1 gram of protein contains 4 calories, so a member with a 1400-calorie daily calorie goal eats, on average, around 83 grams of protein per day.

    Protein for Satiety and Weight Loss

    Protein foods also increase satiety, or how full you feel after eating  (12). This can bode well for someone with a weight loss goal since protein may help appetite control and minimize overeating, essentially keeping you fuller for longer (12).

    In fact, research shows that gut hormones are involved in satiety, helping suppress appetite (12). These hormones help signal to your body that you’ve satisfied your hunger after consuming a high protein meal (12).

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    How Protein Supports Immune Function 

    Is it starting to feel like there’s nothing protein can’t do? Believe us, we’re pretty impressed too. Let’s take a closer look at protein’s role in immune health. 

    Protein and Antibody Production

    Proteins play a critical role in immune health. In fact, amino acids actually help make up immune proteins that protect the body from infections (13). Antibodies help capture foreign invaders, like viruses and bacteria, that can wreak havoc on the body (3). Think of them as your own personal bodyguards! It’s important to include a variety of protein sources in the diet to support a healthy immune system and keep your internal security system healthy. 

    Protein Deficiency and Immune Health

    When dietary protein is lacking, immune health can suffer. Protein deficiency, Jaeger notes, is referred to as protein energy malnutrition (PEM), and occurs when both calorie and protein needs are not met in sufficient amounts of an individual’s requirement (14). We usually see this in underdeveloped countries.

    While PEM is an extreme condition, active individuals may still not meet their personal protein needs. We wouldn’t classify this as PEM, but still, a protein deficient diet (15). For instance, if an active individual doesn’t meet their individual protein needs, they may find themselves feeling worn out, recovering slower from illness, and even sick more often (15). 

    Protein and Bone Health

    Protecting bone health is extremely important, especially with age. Protein plays an important role, alongside nutrients like calcium, vitamin D, magnesium, phosphorus, and zinc, in bone development (16).  

    These nutrients not only are essential during important life stages when bone growth and development are at their prime, like infancy and puberty, but also as we get older and bone density becomes a concern. 

    Essentially, bone density, or bone mass as it’s also called, is the rate at which the body breaks down old bone and replaces it with new bone (17). As we age, this process slows down, and protecting bone density is essential. Including a variety filled diet, filled with protein rich foods and these other bone health nutrients will help to preserve your bone health long term (16). 

    Osteoporosis Prevention

    Osteoporosis is a serious condition that affects bone health, resulting in a decrease in bone density and bone strength, making you more susceptible to bone breaks (18). While it’s important throughout life to focus on a protein-rich diet to support lifelong bone health, older adults especially need to focus on protein to support their bones (19). 

    How Much Protein Does Your Body Need? 

    Defining how much protein your body needs is highly individualized. You need to consider your age and weight, activity level, fitness level, and health goals. 

    General Daily Recommendations

    Protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, that covers the essential needs of a healthy person to prevent lean muscle loss (20). 

    The RDA for protein is 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound) (20). 

    These ranges don’t factor in exercise or specific weight goals, so if you workout, you should aim for closer to 1.4 to 2 grams per kilogram of body weight (or roughly 0.6-1 gram/pound) (7). 

    For someone weighing approximately 150 pounds, this would equate to a protein intake range of roughly 95 to 136 grams of protein per day. 

    Protein sources by food group | MyFitnessPal

    How to Calculate Your Protein Needs

    Calculating your personal protein needs does require a little math, but we promise, if this isn’t your strong suit, head over to the MyFitnessPal Macro Calculator and let us do the math for you. 

    If you’re up for the challenge, it’s best to start by calculating a protein range. First, consider your personal health goals, such as muscle gains, recovery, or weight loss, and your activity level. Once you’ve addressed these, follow these simple steps. 

    1. Multiply your weight (in pounds) by 0.36 grams to find your base protein needs based on the RDA (21).
      1. 150-pounds x 0.36 g/lb = 54 grams protein per day
    2. Next, depending on your activity level, you’ll multiply your weight in pounds by your protein needs.
      1. To get this protein range, use what sports nutritionists advise, which is that 0.6 to 1.0 grams/pound (7).
        1. 150 x 0.6 to 1.0 = 90 – 150 gm/kg

    Working with a dietitian is the best way to figure out your true protein needs. 

    FAQs

    How much protein do I need per day?

    Protein needs vary depending on an individual’s age, gender, and activity level. A general rule of thumb is to take your weight in kilograms and multiply it by 1 (20). This amount is equivalent to 1 gram per kilogram of body weight, meeting the RDA for protein (20). 

    Or, let us do the math for you and use the simple MyFitnessPal Macro Calculator to find out your individual protein needs based on your age, gender, and activity level. 

    What are the best protein-rich foods?

     

    Protein comes in a variety of both animal and plant sources. Depending on how you pair your meals, you can achieve a protein-rich meal through combining a variety of whole foods. For example, a 3-ounce portion of boneless, skinless chicken thighs contains 21 grams of high quality protein and that same portion of cooked tempeh contains 18 grams of protein (22, 23). When paired in a bowl with quinoa, lettuce, tomatoes, avocado, Greek yogurt dressing, and black beans, the protein content of both the meat-based and plant-based bowls can exceed 30 grams. 

    For more high-protein meal inspiration, checkout the MyFitnessPal collection here.

    Does protein help with weight loss? 

    Yes, protein may help enhance weight loss while preserving lean muscle thanks to the satiety it provides (24). Eating protein-rich foods helps keep you fuller for longer, in turn helping to prevent mindless munching between meals. 

    Can you consume too much protein?

    Too much of anything is never a good thing, protein included (25). Consuming too much protein can negatively affect metabolism and gut comfort, especially when combined with an unbalanced diet (25). Plus, depending on the other nutrients in the protein-based foods you’re consuming, you may exceed your caloric needs, resulting in weight gain and potentially derailing your goals (25). 

    Does protein give you energy?

    Just like the other two macronutrients, protein may also be used for energy (4). Protein offers 4 calories per gram, just like carbohydrates (4). However, according to MyFitnessPal’s lead scientist, Stephanie Nelson, RD, “It’s just that the pathway is not as efficient as it is for carbs or fat. But, make no mistake, if you eat too much protein, it will be used or stored for energy just like carbs or fat will.”

    The Bottom Line: The Importance of Protein for Overall Health 

    The benefits of protein for the body are endless. From its pivotal role in building and maintaining lean muscle tissue, to keeping our metabolism running at its prime, to supporting immune health, and ensuring bones remain strong throughout the lifetime, protein’s impact is seen throughout the body. 

    Meeting your daily protein needs to ensure these daily functions are carried out has never been so important. Use the Macro Calculator to figure out your personal protein needs based on your individual activity habits.

    Then, make it a habit to choose protein-rich foods at meals and snacks. Better yet, build your plate around your personal protein pick, volumizing the remainder of your meal with other nutritious choices, like whole grains, fruits and vegetables, and a source of healthy fats. 

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