How much protein do I need to eat daily?
This is one of the most common questions we get from patients. The answer depends a lot on your age and your goals.
The reason so few people feel confident about how much protein they need is that recommendations vary enormously. The Recommended Dietary Allowance (RDA) for protein is a measly 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. A 150 pound person would get more than that in one 8 ounce piece of chicken! But, competitive athletes often target 1 gram per pound of body weight, and many NFL players eat 2 grams per POUND of body weight (that is an astonishing 628 grams of protein per day for the average NFL lineman!).
But… with such a huge range, what is the right protein intake for me?
There are two important facts to know. First, the RDA is the amount of a nutrient you need to meet your basic nutritional requirements for a sedentary adult. Second, the most common cause of muscle loss is the natural aging process. You gradually begin losing muscle mass and strength sometime in your 30s or 40s. This process picks up between the ages of 65 and 80. Rates vary, but you may lose as much as 8% of your muscle mass each decade.
There are several extremely important factors to consider when determining how much protein to consume daily.
If you are resistance training (lifting weights) or trying to increase muscle mass, it is recommended that you eat a range of AT LEAST 0.5 to 0.8 grams per pound of body weight.
If you are over 50, experts in the field of protein and aging recommend a protein intake of AT LEAST 0.6 to 0.9 grams per pound per day or higher for older adults.
If you are trying to lose weight or have trouble maintaining your weight, you should be targeting AT LEAST 0.7 grams of protein per pound of body weight and you should be combining that with resistance training to increase lean muscle mass and the metabolic activity of your muscles.
Click here for a listing of the protein content of different foods.
Of course, your genetics are also very important in determining how you process protein and how much you need daily. After we look at their specific gene variants, our patients get precise recommendations on amount, type, and timing of protein intake for optimal weight management and performance. Another thing we consider before recommending increased protein intake is whether a patient has, or is at risk for, kidney disease or elevated homocysteine levels. These factors can impact our recommendations significantly.
Wait… should I use protein powder or creatine? If so, what brand is best?