It's really important to be aware of what you put in your body—and to do your research.
Neal B. Goldenberg, MD, director of sports medicine at Cheshire Medical Center.Protein is everywhere these days.
At the grocery store, you’ll likely find yogurt smoothies, instant oatmeal, and even chocolate bars with packaging that boasts extra protein. On TikTok and Instagram, influencers tout the benefits of eating protein all day, every day.
"Most Americans have no idea how much protein they need,” says Jean Copeland, RDN, LD, a registered dietitian and nutritionist, and board-certified specialist in gerontological nutrition at Dartmouth Hitchcock Medical Center’s (DHMC) Heart and Vascular Center.
Protein helps build muscle, keeps your body healthy, and supports your immune system. But how much you need depends on factors such as your age and activity level.
How do you know if you’re getting enough protein? And is it possible to have too much?
What are healthy sources of protein?
Experts recommend poultry, fish, seafood, eggs, dairy products, lean meats, lentils, beans, nuts, and seeds as good sources of protein. You can add beans to chili or soup; chickpeas to burritos or sandwich fillings; or hard-boiled eggs, tuna, or chicken to salads.
“Protein should be consumed gradually throughout the day for best absorption,” says Neal B. Goldenberg, MD, director of Sports Medicine at Dartmouth Health’s Cheshire Medical Center.
Here are some high-protein foods you can add to your meals:
- Fish, such as tuna and salmon (7 grams of protein per ounce)
- Shrimp, scallops, oysters (7 grams of protein per ounce)
- Chicken, turkey, duck, goose, rabbit (7 grams of protein per ounce)
- Lean red meats like venison, lean pork, lean beef, lean lamb, lean goat, and bear (7 grams of protein per ounce)
- Eggs (6-7 grams of protein per egg)
- Dairy products like cow's milk (8 grams per serving), Greek yogurt (15-20 grams per serving), and low-fat cottage cheese (19 grams per half-cup serving)
- Legumes like lentils, soybeans, beans, and split peas (7 grams of protein per ½ cup cooked)
- Peanut butter, pumpkin seeds (7 grams of protein in 2 tablespoons)
- Quinoa (7 grams of protein per cooked cup)
- 2 slices of bread (6 grams of protein)
Copeland explains that a piece of chicken, fish, or meat about the size of a deck of cards has around 20 grams of protein.
Be mindful that three ounces of cooked steak has about the same amount of saturated fat as one ounce of cheddar cheese or one high-protein chocolate bar.
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How much protein per day?
Protein should make up about 10 to 35% of your daily calories. If you work out often or lift heavy weights, you’ll need more protein than someone who is less active.
If you are under age 65, you can determine your daily protein intake by multiplying your weight in pounds by 0.36, or using an online protein calculator.
Use a food journal app like Cronometer to see how much protein you’re consuming.
As you get older, especially after age 70, you’ll need more protein to replace daily protein losses from a less-efficient metabolism to help prevent muscle loss.
General daily protein guidelines
Weight and minimum dietary protein needs for adults between the ages of 18 and 65:
100 pounds, at least 36 grams
120 pounds, at least 44 grams
140 pounds, at least 51 grams
160 pounds, at least 58 grams
180 pounds, at least 65 grams
200 pounds, at least 73 grams
250 pounds, at least 91 grams
Weight and minimum protein intake for healthy older adults:
100 pounds, 50 to 65 grams
120 pounds, 60 to 75 grams
140 pounds, 70 to 90 grams
160 pounds, 80 to 105 grams
180 pounds, 90 to 115 grams
200 pounds, 100 to 130 grams
250 pounds, 125 to 160 grams
Do I need protein powders and shakes?
Protein supplements, which are highly processed foods and mostly unregulated by the U.S. Food and Drug Administration (FDA), can help you get more protein, build muscle, and recover after exercise. The supplement industry sells everything from protein powders to bars, gummies, and shakes.
"When I think about protein, I think about getting most of it from a well-balanced diet,” Goldenberg says. “Protein powders and supplements should not replace whole foods. And it’s really important to be aware of what you put in your body—and to do your research.”
A recent Consumer Reports investigation found that some protein powders and ready-to-drink shakes contain high levels of toxic heavy metals.
Using protein powders occasionally is safe. Copeland says they can be helpful for people recovering from surgery, malnutrition, or injuries.
What about whey, casein, and vegan powders?
Goldenberg explains that protein powders made from whey, casein or vegan sources are absorbed by the body at different rates.
Whey protein is absorbed quickly, so it’s good to have 30 to 40 minutes before a workout. Casein and vegan proteins are absorbed more slowly and are better for overnight digestion.
If you experience lactose intolerance, stick with vegan protein powders, Goldenberg says. Protein powder made from egg white is also a good option for those with lactose intolerance.
What if I don’t get enough protein?
Your body uses about 300 grams of protein per day, but most of it is reused from protein that’s already in your body, Copeland explains.
Some protein is lost through waste, urine, skin, and hair, and should be replaced by food. The daily protein intake recommendations are meant to help you replace those losses.
Not eating enough protein over time can start breaking down tissues, eventually including muscles, immune cells, and even vital organs, to make up for the shortage.
Is too much protein unhealthy?
Eating too much protein can cause stomach problems, kidney stones, and even kidney injury. Studies show that consuming excessive protein for a long time can lead to waste buildup and possibly liver damage.
“Too much of anything can be a bad thing,” Goldenberg says.
Copeland recalls working with a weightlifter who had induced acute kidney failure by consuming more than 250 grams daily of protein in the form of protein supplements to help build muscle.
She says that for people with advanced kidney disease who are not on dialysis, lower protein intakes can help reduce the workload for the kidneys.
To keep track, try writing down what you eat or using an app to monitor your protein for three days. This can help you see how much and what kinds of protein you’re getting.
“Staying active helps strengthen our bones and muscles,” Goldenberg says. “And consuming the right amount of protein plays a big part in that."
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