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How Much Protein Do You Need?

How much protein do you need anyhow?

Protein is healthy and safe

You need protein for your body to function. Proteins make up your muscles, bones, skin, hormones, vitamins and enzymes. It is used in many essential biochemical processes. Read more about protein here.

Eating normal amounts of animal and/or plant protein does not cause higher risks of dying from all-causes, cardiovascular disease, or cancer. In fact, this large study (15,937 women and men) showed that eating animal protein may be mildly protective against cancer mortality (Papanikolaou et al. 2025).

Protein helps control food intake

Animals and humans on a low protein diet increase food intake to try to meet dietary protein need (discussion Journel et al. 2012).

How much protein do you need anyway?

You need more protein than you think. If you are healing, inflamed, in pain, or eligible for senor discounts at Big Bertha's All You Can Eat Buffet you need even more protein (Weiler et al. 2023). See Seniors Need More Protein.

Ervin Plány My Grandmother resting in the Arbor c1909 oil on canvas.

Ervin Plány, Public domain, via Wikimedia Commons

Colin N. (36 year old man): "Last spring I was feeling extremely tired and anxious. I was/am training for a triathlon and I work out each morning. I never felt too tired to train, but by the evenings I was dragging and total exhausted. Eating carbs and sugar to get energy would make it 100x worse - my anxiety levels went through the roof. I would start to hyperventilate, find myself procrastinating to avoid stress, and my face would feel flushed and itchy.

...well, I found out what was wrong - it was my protein intake. I realized I wasn't eating nearly enough protein as recommended for my training load. I added more protein and felt 100% better almost immediately. I did some reading and found that protein not only repairs muscles but it is also essential for neurotransmitter function. I now feel happier, more relaxed and have more energy. My anxiety went away which made me more productive.

I'm not one of those people that jump on the latest fad or like to self diagnose. It was really surprising to me just how much protein we need. The change in my life has been rejuvenating."

Blue Box of Science: Why current recommendations for protein are too low

Nutritional scientists think that the current Dietary Reference Intake (DRI) for protein is too low. This is because we now know that the methods used to calculate people's protein needs in the past were not accurate. In particular, protein needs were calculated using nitrogen balance methodology which had some problems.

Problems with calculating optimal protein intake:

1) The amino acid concentration and/or amino acid supply source influences protein turnover rate (replacement of older and damaged proteins). What protein type you eat (and how much exercise you get) influences how fast protein is replaced.

2) Homeostasis is affected since there is competition in the body for amino acids. Amino acids are used for purposes other than making protein so there is competition for them.

3) People have a metabolic adaptation to low protein intake which makes measuring optimal protein intake difficult.

4) The nitrogen balance methodology itself is also prone to errors. Namely, people underestimate nitrogen losses while overestimating nitrogen intake; it takes 5-7 days for people to adapt when protein intake is altered; calories and carbohydrates consumed can influence protein use; and there is not a simple linear relationship between protein intake and nitrogen balance.

See Weiler et el. 2023 for a more detailed account on nitrogen balance methodology.

The old/current protein recommendations:

The current Dietary Reference Intake (DRI) recommendation for protein for adults is 0.8 grams per kg of body weight a day or 0.36 grams per pound of body weight per day. This is assuming you eat high-quality protein. So a 150 pound person needs 54 grams of protein a day. This amount is too low according to recent research.

The new protein recommendations based on research:

New research suggests that adults actually need 40% more protein than previously calculated. So a 150 pound person would actually need 81 grams of protein a day. This is assuming they are healthy. Similarly, children (4-13 years) may require up to 60% more protein than the current RDA recommendations (discussion Weiler et al. 2020).

We now know that the original nitrogen data was not correctly interpreted. One research team re-analyzed the older nitrogen balance studies used to calculate protein needs. They calculated that people needed 1.2 g/kg/day or 0.54 g/lb/day; especially older adults (Elango et al. 2010, Burd et al. 2019).

People who are older, sick or injured need more protein than healthy people:

A conservative estimation is that older adults need between 1.0 g and 1.2 g protein per kilogram of body weight to improve muscle protein synthesis (MPS) and maintain lean body mass (discussion Harris et al. 2025).

Seniors who have chronic disease(s), malnutrition, acute illness, risks for frailty, and/or other inflammatory conditions, need to increase their dietary protein to between 1.2 and 1.5 g/kg of body weight. People with severe illnesses or risk factors may need a higher protein intake, up to 2.0 g/kg of body weight, to support immune function (discussion Harris et al. 2025). In this case, a 150 pound chronically ill senior would need 136 grams protein a day.

People benefit from greater intake of protein. Whole-body net protein balance increases more when people consume greater amounts of protein either at rest or after they do resistance exercise (discussion Churchward-Venne et al. 2020).

*Carmen C. "I used to do really low calories diets. I would mostly eat carbs with hardly any protein foods. These past 4 months I've been making an effort to eat more protein. I feel strong; like I can do anything. I also sleep a lot better and I swear I am thinking clearer."

Protein Facts

✤ Older people need to eat more protein than younger ones

✤ You should eat least 20-35 grams protein per meal

✤ Strength (resistance) exercise plus protein increases muscle synthesis

✤ Essential amino acids drive muscle growth

See our page on Why You Need Protein for more about these statements.

*Names and some minor identifying details in all stories in this website are changed to protect people's privacy.

I'm not your doctor so this is not medical information. I'm just a person who would like to see you happy and healthy. If you have any questions or concerns about starting an exercise regiment, diet program, or supplements please consult a professional.

References:

Blomstrand E. A role for branched-chain amino acids in reducing central fatigue. J Nutr. 2006 Feb;136(2):544S-547S. doi: 10.1093/jn/136.2.544S. Full article.

Burd NA, McKenna CF, Salvador AF, Paulussen KJM, Moore DR. Dietary Protein Quantity, Quality, and Exercise Are Key to Healthy Living: A Muscle-Centric Perspective Across the Lifespan. Front Nutr. 2019 Jun 6;6:83. doi: 10.3389/fnut.2019.00083. Full article.

Campbell WW, Trappe TA, Wolfe RR, Evans WJ. The recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle. J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80. doi: 10.1093/gerona/56.6.m373. Abstract.

Churchward-Venne TA, Pinckaers PJM, Smeets JSJ, Betz MW, Senden JM, Goessens JPB, Gijsen AP, Rollo I, Verdijk LB, van Loon LJC. Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise in young men: a double-blind randomized trial. Am J Clin Nutr. 2020 Aug 1;112(2):303-317. doi: 10.1093/ajcn/nqaa073. Full article.

Coelho-Junior HJ, Marzetti E, Picca A, Cesari M, Uchida MC, Calvani R. Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing. Nutrients. 2020 Sep 23;12(10):2915. doi: 10.3390/nu12102915. Full article.

Dimou A, Tsimihodimos V, Bairaktari E. The Critical Role of the Branched Chain Amino Acids (BCAAs) Catabolism-Regulating Enzymes, Branched-Chain Aminotransferase (BCAT) and Branched-Chain α-Keto Acid Dehydrogenase (BCKD), in Human Pathophysiology. Int J Mol Sci. 2022 Apr 5;23(7):4022. doi: 10.3390/ijms23074022. Full article.

Elango R, Humayun MA, Ball RO, Pencharz PB. Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):52-7. doi: 10.1097/MCO.0b013e328332f9b7. Full pdf.

Francis P, Mc Cormack W, Toomey C, Norton C, Saunders J, Kerin E, Lyons M, Jakeman P. Twelve weeks' progressive resistance training combined with protein supplementation beyond habitual intakes increases upper leg lean tissue mass, muscle strength and extended gait speed in healthy older women. Biogerontology. 2017 Dec;18(6):881-891. doi: 10.1007/s10522-016-9671-7. Full article.

Harris S, DePalma J, Barkoukis H. Protein and Aging: Practicalities and Practice. Nutrients. 2025 Jul 28;17(15):2461. doi: 10.3390/nu17152461. Full article.

Holwerda AM, Paulussen KJM, Overkamp M, Goessens JPB, Kramer IF, Wodzig WKWH, Verdijk LB, van Loon LJC. Dose-Dependent Increases in Whole-Body Net Protein Balance and Dietary Protein-Derived Amino Acid Incorporation into Myofibrillar Protein During Recovery from Resistance Exercise in Older Men. J Nutr. 2019 Feb 1;149(2):221-230. doi: 10.1093/jn/nxy263. Full article.

Jonker R, Deutz NE, Erbland ML, Anderson PJ, Engelen MP. Effectiveness of essential amino acid supplementation in stimulating whole body net protein anabolism is comparable between COPD patients and healthy older adults. Metabolism. 2017 Apr;69:120-129. doi: 10.1016/j.metabol.2016.12.010. Full article.

Journel M, Chaumontet C, Darcel N, Fromentin G, Tomé D. Brain responses to high-protein diets. Adv Nutr. 2012 May 1;3(3):322-9. doi: 10.3945/an.112.002071. Full article.

Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Full article.

Markofski MM, Jennings K, Timmerman KL, Dickinson JM, Fry CS, Borack MS, Reidy PT, Deer RR, Randolph A, Rasmussen BB, Volpi E. Effect of Aerobic Exercise Training and Essential Amino Acid Supplementation for 24 Weeks on Physical Function, Body Composition, and Muscle Metabolism in Healthy, Independent Older Adults: A Randomized Clinical Trial. J Gerontol A Biol Sci Med Sci. 2019 Sep 15;74(10):1598-1604. doi: 10.1093/gerona/gly109. Full article.

Morris R, Black KA, Stollar EJ. Uncovering protein function: from classification to complexes. Essays Biochem. 2022 Aug 10;66(3):255-285. doi: 10.1042/EBC20200108. Full article.

Norton C, Toomey C, McCormack WG, Francis P, Saunders J, Kerin E, Jakeman P. Protein Supplementation at Breakfast and Lunch for 24 Weeks beyond Habitual Intakes Increases Whole-Body Lean Tissue Mass in Healthy Older Adults. J Nutr. 2016 Jan;146(1):65-9. doi: 10.3945/jn.115.219022. Full article.

Papanikolaou Y, Phillips S, Fulgoni V 3rd. Animal and plant protein usual intakes are not adversely associated with all-cause, cardiovascular disease-, or cancer-related mortality risk: an NHANES III analysis. Appl Physiol Nutr Metab. 2025 Jan 1;50:1-8. doi: 10.1139/apnm-2023-0594. Full article.

Wall BT, Gorissen SH, Pennings B, Koopman R, Groen BB, Verdijk LB, van Loon LJ. Aging Is Accompanied by a Blunted Muscle Protein Synthetic Response to Protein Ingestion. PLoS One. 2015 Nov 4;10(11):e0140903. doi: 10.1371/journal.pone.0140903. Full article.

Weiler M, Hertzler SR, Dvoretskiy S. Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? Nutrients. 2023 Feb 6;15(4):838. doi: 10.3390/nu15040838. Full article.

Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr. 2020 Jul 1;150(7):1845-1851. doi: 10.1093/jn/nxaa101. Full article.