How Much Protein Do I Need?

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Over the past few years, protein has become one of the biggest buzzwords in nutrition. In fact, nearly all foods have had a “protein makeover” – protein popcorn, protein donuts, even protein water! Why is protein America’s current nutrition hero, and do we really need to track every gram we eat?

Protein is one of the three macronutrients: It provides energy and plays other essential roles throughout the body. It’s often described as the “building block” of life because it helps build and repair tissues like muscle, skin, and cartilage. Beyond that, protein is also needed to make molecules involved in immunity, metabolism, and hormone function.

When a lot of people think of protein, the first thing that comes to mind is usually animal products such as meat, poultry, and eggs. However, there are many more delicious, nutritious, protein options including:

– Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish, crab

– Dairy foods: Greek yogurt, milk, cheese, cottage cheese

– Legumes: beans, split peas, lentils, soy products (tofu, tempeh, edamame)

With these bountiful options and important functions, it might seem like more protein is always better. However, that’s not necessarily the case. Extremely high protein intakes, especially when protein displaces other nutritious foods, may contribute to digestive discomfort or make it harder to meet other important nutrient needs.

Unfortunately, with all this protein talk, one nutrient in particular has drawn the short end of the stick: fiber. A staggering 90% of Americans meet or exceed daily protein needs, whereas 95% of people fail to meet their daily fiber recommendations. Fiber is an important nutrient in digestive, heart, and overall health. While found in essentially all plant foods, fiber is not found in the bottom of a protein powder container. The bottom line: protein is an important part of a healthy diet, but not the only part.

The traditional Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. However, many experts now suggest that a higher intake, 1.2-1.6 grams per kilogram, may be beneficial for overall health and muscle maintenance. Older adults, physically active individuals, and people trying to gain muscle mass may benefit from this higher recommended range.

For a 150-pound person, that’s about 80 to 110 grams of protein per day.

Great news, but before you rush out to buy another tub of cottage cheese, keep in mind: Most Americans still meet or exceed these higher daily protein targets. No macronutrient tracking required.

Protein may be nutrition’s current superstar, but a balanced, nutritious diet isn’t built around a single nutrient. Rather than chasing the protein version of every product, focus on building meals that include protein, fiber-rich foods, fruits, vegetables, and foods you genuinely enjoy.

This post was co-written by:

Jessie Furman, MS, RDN, LD/N Adaline Boissy, BS and Nirali Patel, BS

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at the University of Florida’s Department of Recreational Sports, where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Adaline is the Program Assistant with Nutrition Services at the Department of Recreational Sports. She is a 3rd year dietetics major.

Nirali previously served as the Program Assistant with Nutrition Services at the Department of Recreational Sports and has since graduated with a BS in Dietetics and a minor in Health Promotion.

Bibliography

1. Johns Hopkins Bloomberg School of Public Health. America’s protein obsession explained. Published 2026. Accessed June 18, 2026. https://publichealth.jhu.edu
2. Taghizadeh M, Obeid CA, Haddad E, et al. Protein intake in relation to overall diet quality and nutrient adequacy in a representative sample of US adults. Curr Dev Nutr. 2023;7(1):100005. doi:10.1016/j.cdnut.2022.100005

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