Protein – How Much is Enough?

by Liat  - February 7, 2020

Protein is not just for great skin, hair, and nails; it’s critical for health. Without it, you wouldn’t be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, and this is a given.

There are a few factors to consider when calculating how much protein we need. I go through those calculations with you. Then I list the amount of protein in some common foods.

How much protein is enough?

There isn’t a real rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.36 g/lb per day.

So, for a 150 lb healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It’s not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It’s not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these camps, you may need to increase the minimum protein intake. Aim closer to 0.6 g/lb per day.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that’s common in old age. And injured people need more for recovery and healing.

How much protein is too much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body. The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its “thermic effect.” The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

FUN FACT: Plant proteins are especially safe for kidney health.

How much protein is in food?

  • A 3.5 oz chicken or turkey breast has 31 g
  • A 3.5 oz can of salmon has 20 g
  • ½ cup cooked beans contain 6-9 g
  • A large egg contains 6 g
  • ¼ cup nuts contains 4-7 g

Conclusion

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 – 1.3 g/kg (0.36 – 0.6 g/lb) per day. If you’re a healthy non-athlete adult, you can aim for the lower level. If you’re an athlete, senior, or injured person, aim for the higher level.

Too much protein can cause weight gain, so it’s best to have just enough.

I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.

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Liat

Passionate about the science of nutrition and its practical applications, Liat brings a wealth of expertise to unravel the complexities of wellness, providing insightful guidance for your journey to a healthier lifestyle.

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  1. Hello Liat, thanks for another great article. Just a question, if I’m a 120# senior, I should multiply 0.6 x 120 = 72 ? And that’s the amount of protein I should have per day? That’s a lot!

    Thanks again.

  2. Liat,
    Thanks for another informative article. I’m a 120# senior who just had surgery. That’s 72 grams of protein per day which seems like a lot. Is that correct?
    Thanks again.

  3. I had no idea that protein could be converted into fat or sugar. I thought Atkins diet claimed if you starve your body of carbs and fed it protein it would burn fat? Was he wrong? And why did it work for me in my 40’s but not at 65?

    1. The Atkins Diet promotes weight loss by reducing carbs and increasing protein and fat, shifting the body into ketosis to burn fat.

      – Excess protein can be converted to glucose (gluconeogenesis) or fat if not used by the body.

      There are a few factors that can explain why it Worked in Your 40s but Not at 65:
      1. Metabolic Rate: Slower metabolism with age.
      2. Muscle Mass: Loss of muscle reduces calorie burning.
      3. Hormonal Changes: Affect metabolism and fat storage.
      4. Insulin Sensitivity: Decreases with age, affecting weight management.
      5. Activity Levels: Often decline with age.
      6. Diet Adherence: Harder to stick to strict diets over time.
      7. Medical conditions

      In order to improve your results at 65
      I recommend a personalized nutrition plan. Feel free to contact me for more information 7277354473 or liatgolanrd@gmail.com

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