Protein needs vary for each individual based on age, activity level, weight goals, and muscle mass, but the main takeaway is everyone should be eating more protein.
But how do you know if you’re getting enough protein?
How much protein do you need?
We recommend consuming 1.25 to 1.75 grams of protein per kilogram daily (or 0.57 to 0.80 grams of protein per pound daily). This amount maximizes the benefits of protein consumption while still being manageable in a normal diet.
There is a growing belief in the medical and nutrition community that the recommended dietary allowance (RDA) of protein does not meet the dietary needs of people looking to live long, healthy lives.
Peter Attia, a physician and thought-leader in the longevity space, suggests the RDA is likely predicated on how much protein a person needs to survive versus how much protein a person needs to thrive.
What do the numbers say? The National Academy of Medicine promotes a recommended dietary allowance (RDA) of 0.8 grams of protein a day for every kilogram of bodyweight.
To calculate the amount of daily protein consumption in pounds:
- Divide your weight in pounds by 2.2046.
- Multiply that number by 0.8.
Under these guidelines, a 160-pound adult would need about 58 grams of protein per day.
Attia calls these numbers “pathetic” and recommends his patients and listeners consume a daily amount of protein closer to 2 grams per kilogram or about a gram per pound of body weight.
These numbers are more in-line with recommendations from the Food and Nutrition Board of the Institute of Medicine and the American College of Sports Medicine that recommends 1.2 to 1.7 grams of daily protein for every kilogram in those looking to add muscle-mass and pursue a more active lifestyle.
Adding muscle-mass is not just for athletes and muscle heads. Without a satisfactory protein consumption and strength training, people can lose up to 30% of their muscle mass between ages 50 and 70. After 70, the rate of muscle loss accelerates further. As you lose muscle, you're at increased risk for osteoporosis, falls and injuries.
The benefits of protein are varied and vast. Protein is essential for muscle repair, bone health, metabolic regulation, and overall bodily function, making it vital for maintaining health and supporting active lifestyles.
Protein Consumption Recommendations by Weight
This handy chart provides the recommended protein consumption ranges from the minimum amount of protein consumption, to moderate protein consumption, and the high end of protein consumption.
|
Body Weight (LB) |
Daily Protein Consumption (g) |
||
|
Low |
Medium |
High |
|
|
100 |
57 |
69 |
80 |
|
110 |
63 |
75 |
88 |
|
120 |
68 |
82 |
96 |
|
130 |
74 |
89 |
104 |
|
140 |
80 |
96 |
112 |
|
150 |
86 |
103 |
120 |
|
160 |
91 |
110 |
128 |
|
170 |
97 |
116 |
136 |
|
180 |
103 |
123 |
144 |
|
190 |
108 |
130 |
152 |
|
200 |
114 |
137 |
160 |
|
210 |
120 |
144 |
168 |
|
220 |
125 |
151 |
176 |
|
230 |
131 |
158 |
184 |
Clearly, there is not a one-size-fits-all approach to daily protein needs. Some people can extract the value from protein consumption on the low end, while others will require protein closer to the high end.
Let’s break down the different factors that determine how much protein you should be eating.
Protein Needs based on Age
Eating more protein as we age helps counteract age-related muscle loss.
Adults lose 3% to 8% of their muscle mass per decade after the age of 30, and the rate of decline is even higher after the age of 60 in a process called sarcopenia.
Peter Attia points to preserving strength and muscle mass as a critical part of aging well. Proper protein consumption to support those goals are key.
Eating more protein than the average recommendation can help keep muscle in the later stages of life.
Protein Needs based on Activity Level
Individuals who exercise regularly should consume more protein than the baseline recommended amount.
Exercise, particularly strength training, causes small tears in muscle fibers. Protein is essential for repairing these fibers and building new muscle tissue, which is crucial for strength and muscle mass increases.
Protein also helps reduce muscle soreness and accelerate recovery, allowing for more frequent and intense training sessions. Moreover, during prolonged or intense exercise, the body may break down muscle for energy. Higher protein intake helps prevent this muscle breakdown, preserving lean body mass.
For those engaged in regular physical activity, protein not only supports the physical demands of exercise but also contributes to better health and fitness outcomes.
It’s important to note that exercise is relative and doesn’t just apply to strenuous activities. Hikes, bodyweight exercises, and even walks are considered exercise.
Protein Needs based on Weight Loss Goals
Individuals that are looking to maintain weight or lose weight should increase protein consumption. Eating more protein can help weight loss in several ways.
Protein is more satiating than carbohydrates and fats, meaning it can help you feel fuller for longer, which reduces overall calorie intake.
The body uses more energy to digest protein compared to other macronutrients, so consuming protein can slightly boost metabolism, helping to burn more calories.
During weight loss, especially when calorie intake is reduced, consuming adequate protein helps maintain muscle mass, which is crucial since muscle burns more calories than fat.
More protein means more muscle mass which translates to a faster metabolism. It’s a self-reinforcing cycle with protein as the key impetus.
Protein Needs based on Muscle Mass
Having more muscle mass increases your body's protein needs for several reasons.
More muscle mass requires more protein to maintain. Protein helps repair and rebuild muscle fibers that are stressed and damaged during physical activity. Muscle tissue is metabolically active and burns calories at rest. Higher protein intake supports the metabolism associated with a larger muscle mass.
Larger muscles benefit from enhanced muscle protein synthesis, a process fueled by amino acids from protein, helping to maintain and grow muscle tissue.
In summary, more muscle means a greater demand for protein to support its maintenance, growth, and the overall metabolic processes associated with muscular health.
Best Time to Consume Protein
When’s the best time to eat protein? You should be consuming protein throughout the day with a focus on whole foods and supplements to ensure adequate protein quality and quantity.
It’s a common misconception that you have to consume protein immediately after a workout to maximize the benefits.
The International Society of Sports Nutrition (ISSN) advises that healthy, active individuals should consume protein both before and after resistance training, and more specifically, should distribute protein intake evenly throughout the day.
A different study published in the Journal of Nutrition found that healthy young men who evenly distributed their protein intake across three meals—breakfast, lunch, and dinner—experienced greater muscle growth compared to those who consumed most of their protein at lunch and dinner while having a low-protein breakfast.
You should focus more on total protein intake rather than the timing of protein consumption. Learn more about the science behind when to eat protein.
Quality of the Protein
Hitting your daily total protein goal is critical to overall health, but the source of protein is equally important. Focus on complete protein sources.
A complete protein is a food source that provides all nine essential amino acids required for optimal health. While the human body can produce 11 of the 20 amino acids needed to form proteins, the remaining nine must be obtained through diet.
Essential amino acids provide a variety of functions for the body. Histidine helps produce histamine, a key player in the immune system. Valine supports muscle growth, tissue repair, and energy production. Tryptophan contributes to the creation of serotonin, a brain chemical that regulates mood, appetite, and sleep. Complete protein sources offer the full range of amino acids.
Complete protein are most commonly found in animal protein sources such as:
- Beef
- Pork
- Fish
- Poultry
- Eggs
- Dairy products (milk, yogurt, or cheese)
- Soy products
Soy products such as tofu and edamame offer a few vegetable-based complete protein sources. You can meet your protein goals with a mix of plant and animal sources.
Learn more about complete protein versus incomplete protein.
Bottom Line
We recommend consuming 1.25 to 1.75 grams of protein per kilogram daily (or 0.57 to 0.80 grams of protein per pound daily). We find this achieves the benefits of protein consumption while still being attainable in a normal diet.
It’s time to break free from the misconception that protein consumption is just for bodybuilders and athletes. People of all ages with different levels of activity can greatly benefit from more protein intake.
Protein is just as important for you, and your grandparents, as it is for muscle heads.
Adequate protein consumption offers a wide range of benefits that range from preventing muscle loss, supporting metabolic health, and maintaining a strong immune system.
Ready to start adding more protein to your diet? Our all-natural jerky is a delicious and convenient way to add more protein.
Our newest product, the Jerky Crisps feature 40g of protein in a 210 calorie bag. One of the highest protein per calorie ratio of any snack on the market.
