How much protein do you actually need?
Proteins are arguably the most important macronutrient we get from our diet, as the body is unable to synthesize the nine essential amino acids needed for its proper functioning. Protein requirements vary from person to person depending on age, physical activity, sex, general health status, and other factors.
Proteins are arguably the most important macronutrient we get from our diet, as the body is unable to synthesize the nine essential amino acids needed for its proper functioning. Protein requirements vary from person to person depending on age, physical activity, sex, general health, and other factors.
But how should proteins be consumed? Can you eat everything at once, or is it better to spread them out throughout the day?
Your Protein Needs
Protein needs are individual and depend on many factors. Although there is a Recommended Dietary Allowance (RDA) for protein, this amount should be considered a minimum to maintain muscle mass. The RDA is 56 grams for men and 46 grams for women. This amount is likely insufficient for most adults, as it does not account for body weight, physical activity, or other factors that may increase protein needs.
A better way to determine protein needs is to base it on body weight and goals. To do this, start by calculating your weight in kilograms by dividing your weight in pounds by 2.2.
Multiply the weight in kilograms by the recommended protein range:
- Sedentary adults of normal weight: 1.2 to 1.8 grams per kilogram
- Active adults of normal weight: 1.2 to 2.0 grams per kilogram
- Active adults of normal weight, for muscle gain: 1.2 to 2.4 grams per kilogram
- Overweight adults: 1.2 to 1.5 grams per kilogram per day
Now that protein goals are established, how should protein be distributed throughout the day?
How Much Protein Per Meal?
The amount of protein absorbed by the body during a meal is subject to much controversy. Older studies showed that the body cannot absorb more than 30 grams of protein per meal, and the rest is excreted in the urine. Additionally, it was thought that excessive protein intake at once hindered the body's ability to build muscle mass.
Recent research has shown that, although protein oxidation (breakdown) increases after a high-protein meal, it does not impact utilization or absorption as much as initially thought. Therefore, the 30-gram per meal recommendation may not be a strict rule for most people.
When Should You Consume Protein?
How to determine the ideal time to consume protein? First, protein-rich meals are generally more filling than those composed solely of carbohydrates. For people looking to lose or maintain weight, protein-rich meals can help prolong the feeling of fullness, which can help reduce overall caloric intake throughout the day.
For people who exercise regularly, the timing of protein consumption can also be important. A position paper by the International Society of Sports Nutrition recommends that athletes consume protein every 3-4 hours throughout the day. As athletes have higher protein needs, spreading their intake throughout the day can help them achieve their goals without feeling excessively full.
Example of a High-Protein Menu
For those wondering about an example of a daily diet for a 68 kg (150-pound) person looking to meet their protein needs, here is a sample meal plan. A sedentary person weighing 68 kg (150 pounds) needs 82 to 113 grams of protein per day.
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Breakfast
- 3 eggs (21 grams)
- 1 slice of whole wheat toast (3 grams)
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Snack
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Lunch
- 4 ounces of salmon (32 grams)
- Mixed green salad
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Dinner
- 4 ounces of grilled chicken (32 grams)
- 1 cup of asparagus (3 grams)
Total: 111 grams
This meal plan distributes protein throughout the day to promote satiety and prevent overeating. Since every meal plan is different and not suitable for all lifestyles or personal goals, protein intake should always be tailored to individual needs.
By Ana Reisdorf, MS, RD