Guide to Protein: Benefits, Sources, and How Much You Really Need

Nutrition can be confusing! A recent survey among MyFitnessPal found that 65% of users are trying to eat more protein, but most don’t actually know how much protein is in their food. In fact, most are over estimating protein in their meals. 

For example, in the survey, most users thought the protein content of a large avocado was 12.5 grams. That’s a whopping 9.5 grams more of protein than what it actually contains (1)! 

To clear up confusion, we’re here to help. In this deep dive, we’ll cover everything you need to know about this powerful macro.

What is Protein?

Protein is one of the body’s most important nutrients, present in every cell of the body (2). It works around the clock to keep your metabolism running, immune system strong, bone health sturdy, and of course, muscle tissue at its prime (2). 

Protein touches almost every single function that keeps your body healthy. In fact, eating enough is critical for maintaining your body’s fluid balance and pH, or the balance of acids and bases in your body. Keeping your body’s pH balanced is extremely important, even the smallest change can be harmful (even deadly) (3, 4).  We won’t get into the weeds too much here, but proteins, such as hemoglobin, act like a buffer, binding acids in the blood to keep pH balance (5).

Protein is also one of 3 macronutrients that provide energy for your body (6). It packs 4 calories in every gram, just like carbohydrates (6). This means those 21 grams of protein in your chicken provide 84 calories (7). That’s over 56% of the energy contained in the 150 calorie portion, making this food a rich source of this vital nutrient. 

If you’re trying to meet specific health or weight goals, understanding the role this macro has on the body is key. Plus, it helps set the stage (making you more mindful of your food choices) for eating a well-balanced, protein-rich diet. 

The Importance of Protein in Your Diet

You need to eat protein everyday. There’s a reason it’s one of the 3 “macros” (6)! Your body literally couldn’t function properly without enough. It’s involved in nearly every cellular reaction in the body, meaning in order to function at your prime, you need to make sure you’re eating enough of it (8). 

Keep in mind, your needs are different from your friends, so what they eat may not be what you need to eat to meet your health goals. Individual needs are based on age, gender, fitness level, and health goals (9). 

Log your meals and snacks in the MyFitnessPal app to stay on track with how much you’re getting. 

Animal-Based Proteins

There’s nothing wrong with including animal products, in moderation, in your diet (if you would like to do that.) In fact, they pack high quality protein that can fit into a balanced diet (10). The key here is moderation. 

Animal foods do provide other nutrients, like saturated fat. You may want to limit saturated fat in your diet due to its impact on heart health (11). Some choices are better than others when it comes to this nutrient as well. For example, lean poultry picks, like chicken breasts and turkey, are lower in saturated fat than red meats, like beef or lamb (11). 

Not everyone’s system can tolerate plant-based proteins for specific health reasons, like gut disorders, in which case eating animal foods is key for maintaining their nutrient intakes (12). Let’s explore the main animal products in the American diet, and just what makes some stand out. 

Meat and Poultry

Red meats (like pork, beef and lamb) as well as poultry (like chicken and turkey) are common in the American diet (13). 

Good options with 20+ grams

• 4-ounces 90% lean beef /10% fat ground beef: 23 grams (14)
• 3-ounces filet: 24 grams (15)
• 3-ounces sirloin: 25 grams (16)  
• 3-ounce chicken breast: 24 grams (17)

Limit these choices: Fried chicken (or steak); Processed deli meats, salamis; Fatty cuts (like short ribs, brisket); hot dogs, bacon, sausage (11)

Dairy Products

Dairy products are a welcome addition to a high protein diet (13). In fact, MyFitnessPal users are dairy fans, with data showing a 35% increase in users logging cottage cheese this year versus 2023. 

Good options with 8+ grams

• 1 cup nonfat milk: 8 grams (19)
• 1 cup unsweetened kefir: 9 grams (20)
• ½ cup plain, nonfat Greek yogurt: 12.5 grams (21)
• ½ cup 2% fat cottage cheese: 12 grams (22)
• 1-ounce reduced fat cheddar cheese:  8 grams (23)

Limit these choices: Whole milk products; Brands with added sugars (11)

Fish and Seafood

There’s a reason nutritionists encourage you to consume seafood rich in omega-3s at least twice a week – they’re great for your mood, heart and brain health (24, 25)!

Good options with 20 or more grams

• 3-ounces sardines: 21 grams (26)
• 1 small cod filet: 27 grams (27)
• 1 salmon filet: 36 grams (28)
• 3-ounce filet tuna (skipjack): 24 grams (30)

Due to high levels of mercury, try to limit these choices: King mackerel; Marlin; Orange roughy; Shark; Swordfish; Tilefish (Gulf of Mexico); Tuna, bigeye (25, 31)

Plant-Based Proteins

Eating a plant-based diet has become popular. Plants are filled with a variety of nutrients, and can really make a stellar addition to your diet (13). Plus, they’re packed with fiber (13). 

The plant-based foods market has exploded over the last decade (32); there’s literally a plant-based alternative for everything . Some of these can be  highly processed. You’ll find a version of one of the plants listed below combined with other flavor enhancers and binders yields a “vegan sausage” (32). If you like them, try to eat them in moderation and focus on whole-foods regularly. 

Beans, Peas, Lentils 

The top plant contenders when it comes to convenience and budget are beans, peas, and lentils (33). You can pop open a can of beans, rinse, and eat immediately; a win-win! Plus, this plant-based group is extremely versatile (33). You can use them in bowls, salads, and soups, or even baked goods, dips, and roasted as a salty post-workout snack (33). 

Good options with 9 or more grams

• 1-cup black beans: 15 grams (34) 
• 1-cup chickpeas (garbanzo beans): 14.5 grams (35)
• 1-cup green peas: 9 grams (36)
• 1-cup lentils: 15 grams (37)

Soy Foods: Edamame, Tofu and Tempeh

Soy foods, like edamame, tofu, and tempeh, are plant-based powerhouses (13). Plus, including soy foods in your diet shows amazing health benefits (38). 

Not only do soy foods help get more nutrients (like fiber) into your diet, but they also bode well for heart and colon health, body weight, cancer prevention, and more (38). If you’re not yet convinced, then maybe its protein content will get you to jump on the soy food wagon! 

Good options with 14 or more grams  

• 1-cup edamame: 18 grams (39)
• 3 ounces extra-firm  tofu: 14 grams (40)
• 3-ounces tempeh: 18 grams (41)

Nuts and Seeds

The number one protein source I recommend to all my clients, regardless of their eating preferences, are nuts and seeds. These tiny but mighty foods have shown their worth when it comes to improving heart health, helping manage weight, and even reducing inflammation (42).

The catch? They’re nutrient dense, meaning they also come with a higher calorie content than some of your other picks (43). But, they’re convenient, portable, and when consumed in moderation, an excellent way to add a little more protein to your regular routine (43). 

Good options with 5 or more grams

• 1-ounce almonds: 6 grams (44)
• 1-ounce pistachios: 6 grams (45)
• 1-ounce pumpkin seeds: 5 grams (46)
• 1-ounce hemp seeds: 9 grams (47)

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About the Expert

Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.

Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.

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Recommended Daily Intake

Protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, that covers the essential needs of a healthy person to prevent muscle loss (48). The RDA for protein is 0.8 grams of protein per kilogram of body weight, or roughly 0.4 grams of protein per pound (49). For most people, that works out to about 46 to 56 grams of protein per day to prevent lean muscle loss.

RDA For Men (49)

• 14-18 years old: 52 g per day 
• 18+ years old: 56 g per day

RDA For Women (49)

• 14-18 years old: 46 g per day 
• 18+ years old: 46 g per day

Remember, these are ranges, and don’t factor in your exercise or specific weight goals. Most active people need more (9). Let’s take a closer look at their needs. 

Protein Needs for Athletes

Nutritionists recommend closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6 to 1 gram per pound of body weight) for people who workout regularly (9).

If you weigh approximately 150 pounds, this would make your needs closer to 95 to 136 grams per day. 

Protein Needs for Weight Loss

A general rule of thumb is that 1.25 grams per kilogram of protein per day (or 0.57 grams per pound) will help with your weight loss goals (50). Keep in mind this also means you will need to stick within your calorie needs that day too (50).  

For someone weighing 150-pounds, their needs for weight loss may be around 85.5 grams per day. 

Protein Needs for Muscle Gain

I may sound like a broken record, but I want to make this crystal clear: your needs for muscle gain are unique! With this in mind, most individuals will build muscle with a protein intake around 1.6 grams per kilogram per day (or about 0.73 grams per pound per day) (51). 

For someone weighing 150-pounds, this would make their needs closer to 109.5 grams of protein per day. 

If you need a little more hand holding, don’t worry. Take a peek at our guide on How To Determine Your Protein Needs.

Protein Timing and Absorption

It’s best to spread out protein intake throughout the day. Your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 27 to 37.5 grams of protein max for someone who weighs 150-pounds (51). 

Eating more than this amount won’t necessarily benefit you, and, depending on the caloric density of that meal, may actually make you exceed your calorie bucket for the day (51). 

Symptoms of Not Eating Enough Protein

It’s pretty uncommon for adults in the United States to not meet the RDA for protein (52). But, that doesn’t mean you may not be meeting enough for your personal fitness level and energy needs.

If your protein intakes aren’t enough for your needs, you may start to experience one or more of the following symptoms:

• Muscle loss (53)
• Fatigue (feeling tired all of the time) (54)
• Decrease in bone strength (seen in more frequent stress fractures) (55)
• Getting sick more often (due to a run down immune system) (56)

Take a peek at our full list of more signs and symptoms of what may happen when you’re not meeting your needs:  10 Signs You’re Not Eating Enough Protein.

Excess and Toxicity

Here’s the thing about protein: eating more than you need doesn’t mean you’ll achieve your goals faster. In fact, it may do just the opposite! Remember, if you’re eating more than you need you may gain weight (57). 

There is no hard number on the upper limit of protein you should max out at each day (51). That’s partly due to everyone’s needs being so unique. But, there are some general guidelines you should stick with (51).

Maximum amount of protein that anyone should consume on a daily basis: (51)

• 1.6- 2.2 grams/kilogram per day 
• Or, 0.73 –  1.0 gram/pound per day 

This means someone weighing 150-pounds and working out routinely should stick between 109.5 to 150 grams of protein per day. 

Eating more protein (we’re looking at you animal products that are high in saturated fats) may come with some red flags, like (58):

• Kidney damage
• Heart problems 
• Increased cancer risk 
• Nutrient imbalances 

Protein for Special Diets and Life Stages

Protein in a Vegetarian/Vegan Diet

It may seem tough to meet your protein needs on a plant-based diet, but rest assured, it can be done! It simply requires a little planning and getting familiar with plant-based proteins (10). 

Focus on eating minimally processed foods like beans, legumes, peas, tofu, tempeh, and nuts and seeds (10). These should make up the bulk of your diet (33). For example, if you’re having a Greek yogurt parfait for breakfast, consider a lentil salad for lunch, and tofu tacos for dinner to balance out your amino acid intakes that day.  

Need more inspiration? Then choose one of these delicious 15 Vegan Dishes With Up to 26 Grams of Protein to make tonight! 

Protein and the Keto Diet

For those following a ketogenic diet, you’ve probably become very comfy with your favorite protein picks. Afterall, aside from the high fat diet, you really only have the luxury of enjoying protein-rich foods and a very small amount of carbs (59). 

Typically this diet maxes out at 1 gram/pound of protein per day (59). A 150-pound individual would then need to stay under 150 grams of protein per day. Keep in mind this is actually the most someone of this weight should be eating anyways (51).

We encourage you to read this piece first before considering the keto diet for yourself. 

Protein and Pregnancy

Pregnant or planning to become pregnant? Then protein is about to become even more important in your diet. You’re literally growing another human, meaning you need additional protein to support their growth and development (60). 

But, a fun fact: protein needs remain at 0.8 gram/kilogram (or 0.36 gram/pound) per day until the second and third trimesters (60)! Right around week 12 of pregnancy, your needs increase to support babies growth (60). From week 12 onward, needs are closer to 1.1 gram/kilogram (or about 0.5 grams/pound) per day (60).

A 150-pound person would need approximately 54 grams during the first 12-weeks, with protein needs jumping upwards of 75 grams per day in the second and third trimesters (60). 

Of course, in the case of pregnancy, it is especially important to talk to your doctor about any dietary changes and your protein needs.

Protein and Older Adults 

Protein is crucial for maintaining muscle mass and bone density (61). With age, the rate at which bone can “rebuild” declines. This means unless you’re supporting your bone health with good nutrition, you may be at risk for broken bones (61).

Eating a protein rich diet can help support muscle and bone health (62). In fact, research shows eating protein upwards of 1 to 1.5 gram/kilogram (or 0.5 to 0.68 gram/pound) can benefit bone health and muscle maintenance when combined with a fitness routine (62). 

The tricky part here? Getting older adults hungry enough to reach for protein picks (63). Appetites usually decline with age, so eating enough protein at this stage of life can be challenging (63). 

Frequently Asked Questions (FAQs)

The Bottom Line

Protein is a nutrition superstar.  Plant-proteins certainly have exploded in the marketplace, and are absolutely welcomed in the diet. But, that doesn’t mean animal proteins (if desired) can’t have a place too. It’s all about balance, personal preference, and variety when it comes to your protein picks. 

The best way to understand your personal protein needs is to work with a dietitian. However, I get it, that’s not always in the cards. If that’s the case, start by using the Macro Calculator to figure out your personal protein needs based on your individual fitness level. Then, make small, simple changes daily to help meet your protein needs to achieve your goals. Remember, it may be as simple as adding a ½-ounce of almonds to your morning yogurt routine! 

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