How Much Protein Do You Really Need?

Protein is arguably the most important macronutrient obtained through the diet, as the body cannot make the nine essential amino acids it needs to function. The amount of protein an individual needs can vary based on age, physical activity, sex, overall health, and more.

But how should protein be consumed? Can it all be eaten in one sitting, or is it better to spread it out throughout the day?

Your Protein Needs

Protein needs are individual and depend on a variety of factors. While there is a Recommended Dietary Allowance (RDA) for protein, this number should be viewed as a minimum to maintain lean body mass. The RDA for men is 56 grams and 46 grams for women. This number is likely too low for most adults, as it does not consider body weight, physical activity, or other factors that can increase protein requirements.

A better way to determine protein needs is based on body weight and goals. To do this, first determine body weight in kilograms by dividing body weight in pounds by 2.2.

Multiply weight in kilograms by the recommended protein range:

• Normal-weight sedentary adults: 1.2 to 1.8 grams per kilogram
• Normal-weight active adults: 1.2 to 2.0 grams per kilogram
• Normal-weight active adults 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 spaced throughout the day?

How Much Protein Per Meal?

There is quite a bit of controversy over how much protein can be absorbed in one meal. Older studies found that the body cannot absorb more than 30 grams of protein per meal and that the rest is excreted in the urine. Additionally, eating too much protein at once was believed to negatively impact the body’s ability to build muscle.

Newer research has found that while protein oxidation (breakdown) does increase after eating a high-protein meal, this does not impact protein utilization or absorption as much as originally believed. Therefore, the 30 grams per meal recommendation may not be a strict rule for most people.

When Should Protein Be Eaten?

How can protein timing be determined? First, meals high in protein are typically more satiating than meals containing only carbohydrates. For those trying to lose or maintain weight, high-protein meals can help promote fullness for longer, which may help reduce overall calorie intake throughout the day.

For those who work out regularly, protein timing may also matter. A position paper by the International Society of Sports Nutrition recommends that athletes consume protein every 3–4 hours throughout the day. Since athletes have higher protein needs, spreading protein intake throughout the day may help them meet their goals without feeling overly full.

High-Protein Sample Meal Plan

For those curious about what a day of eating might look like for a 150-pound person trying to meet protein needs, here is a sample meal plan. A 150-pound sedentary person needs between 82–113 grams of protein per day.

• Breakfast
  • 3 eggs (21 grams)
  • 1 piece of whole wheat toast (3 grams)
• Snack
  • 1 scoop Garden of Life Raw Organic Vanilla Protein (22 grams) mixed with water
• Lunch
  • 4 ounces salmon (32 grams)
  • Salad with mixed greens
• Dinner
  • 4 ounces grilled chicken (32 grams)
  • 1 cup asparagus (3 grams)

Total: 111 grams

With this meal plan, protein is spread throughout the day to help support fullness and satisfaction, which may help prevent overeating. Not every meal plan works for every lifestyle or personal goal, so protein intake should always be tailored to individual needs.

by Ana Reisdorf, MS, RD

References:
1. Nutrient Recommendations and Databases. (n.d.). Retrieved May 30, 2023, from https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48(3), 543–568.
3. Layman, D.K. (2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutr Metab (Lond), 6, 12.
4. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10.
5. Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary protein—its role in satiety, energetics, weight loss and health. The British Journal of Nutrition, 108 Suppl 2, S105–S112.
6. Jäger, R., Kerksick, C. M., Campbell, B. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.

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