How Much Protein Do You Need?

Medically reviewed by Ciara Ferguson, RD, LD

Doctors and researchers have long recognized proteins' vital role as the “building blocks” of our muscles, tendons, organs and skin. However, it’s increasingly common to hear others — from fitness experts to social media influencers — tout protein’s importance.

Consequently, many wonder, “What’s the right amount of protein for me?” That’s a critical question since the answer can impact how well your diet meets your body’s needs.

Read on to learn more about protein and how much you should consume to stay healthy.

Are You Getting Enough (or Too Much) Protein?

When considering your protein intake, it’s essential to get your information from medical professionals. They’re the ones doing the research, seeing patients and gaining insights into how protein consumption affects health. Information from other sources is secondhand at best and can be misleading in some cases.

Experts generally recommend consuming 0.8 to 1 gram of protein per kilogram of body weight. Using the low-end figure in that range, a person weighing 75 kilograms (a little over 165 pounds) who is minimally active should get approximately 60 grams of protein daily.

However, multiple factors can affect protein requirements, including:

• Activity level: People who exercise regularly typically need 1.1 to 1.5 grams of protein per kilogram of body weight. More protein — 1.2 to 1.7 grams per kilogram — may be appropriate for those regularly doing more strenuous workouts like running or weightlifting.
• Age: People in their 40s begin to experience a condition called sarcopenia, which is the loss of muscle mass with age. To offset this loss, you should consume 1 to 1.2 grams of protein per kilogram of body weight.
• Gender: Men typically have more muscle mass than women and may need slightly more protein.
• Health status: You probably need more protein if you’re recovering from an illness or injury or are pregnant.
• Bariatric surgery: After bariatric surgery, you will need more protein to protect your muscles, promote healing, and especially if you have undergone a malabsorptive procedure like the Roux-en-Y Gastric Bypass, where not all nutrients are absorbed. Be sure to follow the guidelines provided by your surgeon.
• Adjustments for being overweight: It’s important to use your recommended weight when determining how much protein to consume so you don’t overestimate.

As noted above, the figures here are general guidelines. Your doctor or dietician can provide an accurate protein recommendation based on their knowledge of your lifestyle, health and other factors.

Keep in mind that you can get too much protein. Like with all foods, excess calories from protein get stored as fat, which can increase your risk of heart disease and other conditions.

So, while protein is essential to good health, be sure you understand how to meet your needs without exceeding them.

What Are Good Sources of Protein?

Protein is available from animal and plant sources. Some of the best foods for getting adequate protein include:

Protein is also available as a supplement. If you’re interested in supplementing your protein intake, it’s a good idea to talk with your doctor about your goals and their recommendations.

What’s the Best Time of Day to Consume Protein?

Doctors and dieticians recommend spreading your protein consumption throughout the day. While it’s common for people to get most of their protein in their evening meal, research suggests a more balanced approach may be better.

Find Your Protein “Sweet Spot” With Help From Baptist Health

Your annual physical is an excellent time to talk with your Baptist Health doctor about your protein needs and how to get enough, but not too much — although they’re happy to hear from you whenever you have questions about your diet and health.

You can use our online provider directory to find a physician in your area.