How much protein do you really need?

In the health and fitness world, protein has become the star nutrient. It seems like everywhere you look, people are eating protein bars, drinking protein shakes, and striving to meet sky-high daily protein goals. But is all this protein truly necessary? And how much do you actually need to stay healthy and support your lifestyle?

Let’s dive into science to separate fact from fiction.

What Does Protein Do for Your Body?
Protein is one of the three macronutrients (alongside fats and carbohydrates) that your body needs to function. It plays a vital role in:

• Building and Repairing Tissue: Protein supports muscle repair after exercise, as well as the health of your skin, hair, and nails.

• Enzyme and Hormone Production: Many enzymes and hormones are made from protein, which helps regulate body processes.

• Immune Function: Protein is essential for producing antibodies that help fight infections.

• Energy: While it’s not your body’s preferred energy source, protein can be used for fuel when carbohydrates or fats are unavailable.

How Much Protein Do You Actually Need?The amount of protein you need depends on factors like age, sex, activity level, and overall health.

For the Average Adult
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. For example, if you weigh 150 pounds (68 kg), your minimum daily protein need would be about 55 grams.

For Active Individuals
If you exercise regularly, especially strength training or endurance sports, your protein needs may increase to 1.2–2.0 grams per kilogram of body weight per day. For the same 150-pound individual, this equates to 82–136 grams daily.

The truth is, many people—especially in Western countries—already consume more protein than the RDA without even trying. While eating extra protein isn’t inherently harmful for most people, consuming excessive amounts (beyond what your body needs) likely won’t provide additional benefits.

Here’s why:

• Excess Calories: Extra protein is converted to energy or stored as fat if you’re eating more than your body requires.

• Kidney Concerns: While high-protein diets are generally safe for healthy individuals, those with pre-existing kidney issues may need to monitor their intake.

• Cost and Sustainability: Overemphasis on protein can lead to over-reliance on animal sources, which can be expensive and have a greater environmental impact.

How to Know If You’re Getting Enough
A balanced diet that includes a mix of protein-rich foods throughout the day will meet the needs of most people. If you’re unsure, here are a few signs you might need more protein:

• Feeling fatigued or weak, especially during exercise.

• Trouble recovering from workouts.

• Unexplained hair thinning or brittle nails.

If you’re unsure about your individual protein needs or how to meet them, I can help you create a personalized plan that aligns with your lifestyle and goals.

Remember, nutrition isn’t about following trends—it’s about finding what works for you.