How Much Do You Really Need for Your Daily Protein Intake?

Getting adequate protein is essential for maintaining muscle, repairing tissue and supporting your overall health. With the increasing popularity of high-protein diets, shakes and supplements, you might wonder what your daily protein intake should be and if you’re getting the right amount. The reality is, how much protein you need depends on a combination of factors, and more isn’t always better. 

In this article, we’ll help you understand your daily protein needs, explore good sources of protein and address signs that your protein intake may be too low or too high. 

Proper nutrition plays a vital role in your overall health and well-being. At Raleigh Medical Group, we offer comprehensive nutritional services to help support you in living the healthiest life possible. Our expert dietitian nutritionist can create a simple, easy-to-follow plan tailored just for you. We invite you to contact us to learn more. 

What Should Your Daily Protein Intake Be?

Ideal daily protein intake varies by person and depends on a combination of factors, which we’ll cover in the next section. 

The standard Recommended Dietary Allowance (RDA) for most healthy, sedentary adults is approximately 0.8 grams of protein per kilogram of body weight daily. For a 150-pound person (68 kg), this equals around 54 to 56 grams of protein per day.  

However, some experts consider 0.8 grams the minimum amount to prevent protein deficiency and recommend higher target rates like 1.2 to 1.6 grams of protein per kilogram of body weight per day. This is especially true for older adults or those with an active lifestyle. 

These are broad guidelines, however, not an exact formula. 

If you have certain health conditions or you’re uncertain about what your daily protein intake should be, we recommend speaking with a registered dietitian nutritionist for personalized guidance.

What Factors Can Impact Your Recommended Daily Protein Intake?

A combination of factors can influence your daily recommended protein intake.

These factors include: 

• Age. As we get older, we need more protein to help preserve muscle mass, strength and function. 
• Physical activity. If you exercise regularly, lift weights or participate in endurance sports, you may need additional protein to support muscle repair and recovery. 
• Muscle mass and fitness objectives. If your goal is to build or maintain muscle, you may have more protein needs than someone who is less physically active. 
• Health status. Certain medical conditions can influence your protein requirements. For example, those with kidney disease may need to limit protein intake with the guidance of their doctor.
• Overall diet. If you’re restricting calories to lose weight, you may not get enough protein to meet your body’s needs. In this case, consuming more protein may help you preserve lean muscle mass. 
• Personal goals. Your protein intake needs depend on your individual goals, whether you’re trying to manage your weight, maintain or increase muscle mass, support immune function and recover from illness, or meet other health and fitness goals.

What Foods Are Good Sources of Protein?

Most of your daily protein requirements can be met through eating a healthy, balanced diet.

Foods that are good sources of protein include both animal-based and plant-based options.

• Animal sources:
  • Eggs
  • Fish
  • Poultry and other lean meats 
  • Milk, yogurt and other dairy products
• Plant-based sources:
  • Beans, lentils and peas
  • Tofu
  • Tempeh
  • Nuts and seeds

It’s better to include protein sources in meals throughout the day rather than consuming most of your protein intake in one meal. 

You may be wondering if protein supplements or powders can be beneficial for getting your daily recommended amount of protein. 

While they may be helpful when you have increased protein needs or don’t have time for a full meal, in most cases they are not necessary for people who regularly eat a balanced diet of whole foods. 

It’s important that your diet also includes fruits, vegetables and whole grains so that you get the appropriate amount of fiber, vitamins and minerals.

What Are the Signs You’re Not Getting Enough Protein?

Protein deficiency occurs when your body consistently doesn’t get the protein necessary to meet its needs. The primary cause is inadequate food intake, but health conditions that interfere with nutrient absorption, such as celiac disease, Crohn’s disease and others, can also trigger it.

Signs you’re not getting enough protein may include:

• Muscle loss and weakness. When your body doesn’t get enough protein, it may break down muscle tissue to acquire the amino acids it needs for essential functions.
• Changes in hair and skin. Insufficient protein may contribute to brittle hair and nails, more hair shedding than usual and skin changes. 
• Slower growth in children. Inadequate protein intake interferes with normal growth and development.
• Swelling. Severe protein deficiency can contribute to fluid retention in the hands and legs, known as edema. 
• Unintended weight loss. If you’re not getting the appropriate amount of protein, you may not be consuming enough calories, leading to weight loss
• A weakened immune system. Not getting adequate protein can affect your immune system, leading to more frequent illness. 

These symptoms may also have other causes and don’t automatically point to a protein deficiency. If your symptoms are persistent or concerning, we encourage you to contact us.

What Are the Signs You’re Getting Too Much Protein?

Getting more than the recommended daily amount of protein doesn’t necessarily help you build more muscle or lose weight and can lead to health risks in some cases. 

Signs you’re getting too much protein may include:

• Bad breath
• Unwanted weight gain
• Dehydration and increased thirst  
• Constipation and digestive discomfort 

Excess protein may also contribute to:

• Kidney issues. Too much protein can place extra stress on those with pre-existing kidney conditions.
• Increased cardiovascular risk. Diets that include lots of red or processed meat may contain high levels of unhealthy saturated fat.
• Nutritional imbalance. If you emphasize protein intake, you may eat fewer fruits, vegetables and whole grains, which can result in nutrient deficiencies over the long term.

Let Our Comprehensive Nutrition Services at Raleigh Medical Group Help You Live Your Healthiest Life

While getting the right amount of protein supports your muscles, tissues and overall health, the ideal daily protein intake for you depends on factors such as your age, activity level, health status and individual goals.

If you have questions about your personal requirements, our expert dietitian nutritionist can offer guidance and create a plan tailored just for you based on your specific needs. 

We encourage you to contact us to learn more.