How Much Protein Is Right for You?

Figuring out exactly how much protein is right for you can be confusing. (There’s math. Sorry.) Protein, carb and fat needs are figured as percentages of daily calories, determined by your age, gender, activity level, overall health and more. Some social media influencers have gained traction pushing the idea that high-protein diets are great for weight loss, but that might not always be the best approach.

How Much Is Enough?

How much protein you need or can tolerate is influenced by many things but, generally speaking, if you’re a healthy adult under 65 who engages in an average level of activity, most dietitians would recommend .8 to 1 gram of protein daily per kilogram of body weight. (To get the number of grams, divide your weight in pounds by 2.2, then multiply that sum by .8 or 1.)

Emerging research shows that adults 65 and up need more protein in their diet to preserve muscle mass, which we tend to lose as we age. These studies recommend of 1 to 1.2 grams of protein per kilo of body weight.

Lastly, if you’re actively trying to put on muscle, the American College of Sports Medicine recommends bumping that up to 1.2 to 1.9 grams per kilogram of body weight.

An Old Idea

If you’re of a certain age, you probably remember the Atkins diet from the 1970s, one of the first to popularize low or no carbs and almost unrestricted fats and protein. These diets can lead to weight loss — sometimes with other consequences like kidney or other organ damage — because they help create leaner bodies that have a higher metabolic rate. That means you burn more calories at rest than a body with less lean muscle mass. This puts you at a greater calorie deficit — taking in fewer calories is how we lose weight, by burning more calories than we consume.

But the reality is there’s no specific pattern of macronutrient intake — carbs, fats or proteins — that guarantees weight loss. If you increase your protein and do the necessary exercise to increase your muscle mass, it should lead to weight loss. But a protein increase by itself? Not so much.

Having too much protein is a problem because it compromises you nutritionally. You need the other macronutrients too — carbs for energy, and fat to help access some of the fat-soluble vitamins and fatty acids we can’t make on our own.

What are the signs you are consuming too much protein? If your kidneys are suddenly struggling, with no history of kidney disease, or if you feel full all of the time. Protein is the most satiating nutrient, but if that’s all you’re eating, you may actually have trouble meeting your calorie needs. If you’re a very tall person or in a larger body, you may need more calories than a protein-only diet will provide.

Sources of Protein

Where you get your protein matters, for weight loss and general health. A mix of protein sources is beneficial — shoot for a plant-forward rather than plant-based approach, so there’s flexibility for animal protein, too. The reason to emphasize plants like nuts, legumes and some grains is fiber, which helps you feel more full and also is beneficial for your gut bacteria — a healthy microbiome also is helpful for weight loss.

For many people, it can be hard to meet protein goals on a completely vegetarian or vegan diet. With animal proteins, lean is always the best choice: chicken, turkey, fish or eggs. Proteins like beef, lamb, pork and processed meats, all high in saturated fat, will raise your cholesterol. There’s no reason to compromise other health goals to make progress with weight loss. A plan that’s plant-forward but flexible is win-win.

While whole foods are always preferred, protein powders or shakes can be useful if you need a supplement.

Downside: Powders are not well-regulated, so there can be questions as to what’s really in there — look for ingredients you recognize or can find easily in an internet search. Always check labels, and look for lower amounts of added saturated fat, sugar or sodium. (Beware the protein supplement bar that’s really a cookie or candy bar in disguise!)

About That Muscle

Try to consume protein three to four hours before a workout — closer than that, say within 60 minutes, look to a carb for an energy source your body can access quickly. After a workout, have protein and carbs within 15 to 60 minutes, to help your body build back muscle stores and restore your energy. Three or four hours after a workout, have a balanced meal that also includes protein.

The Bottom Line

Emphasizing a single nutrient at the expense of all others is never a great idea. Be wary of a diet that tells you otherwise. A balanced plate should always be your goal.

This content is not AI generated.