Are You Eating The Right Amount Of Protein? A Doctor Explains

Protein is a critical macronutrient for building and repairing muscles, supporting metabolism and maintaining overall health. Popular podcasters like Dr. Andrew Huberman commonly talk about the importance of protein and its health impacts.

So, how much protein do you really need to consume? Are goals different depending on age or other factors? What types of protein are best? Is it possible to eat too much?

Protein Intake for General Health

For adults simply aiming for overall health and maintenance, the Recommended Dietary Allowance for protein is 0.8 grams per kilogram (gm/kg) of body weight per day (about 0.36 grams per pound).

This recommendation comes from nitrogen-balance studies. Since protein is about 16% nitrogen, researchers monitor nitrogen loss (e.g. from urine, skin and others) based on variations in protein intake. If you’re eating and excreting the same amount of nitrogen, you are meeting maintenance needs. A positive nitrogen balance indicates an anabolic state (e.g., muscle growth) while a negative balance suggests inadequate intake or muscle breakdown.

For an average 200-pound man, this translates to 72 grams of protein per day. For an average 170-pound woman, it’s 61 grams per day.

Yet some experts argue that the RDA is too low. This is due to the fact that it does not consider specific populations such as older adults who are at risk for what’s called sarcopenia--the age related loss of muscle mass, strength, and function--and the needs of highly active individuals.

For people aged 50+, some experts recommend 1.2–1.6 g/kg per day to help preserve muscle mass and prevent frailty. At the upper end of 1.6 g/kg, a 200-pound man would need 144 grams of protein per day. To eat that amount, consider these meal plans:

Sample Animal-Based Meal Plan (with 144g protein)

• Breakfast: Scrambled eggs and toast (40g protein)
  • 3 large eggs (18g protein)
  • 2 slices whole wheat toast (10g protein)
  • ½ cup cottage cheese (14g protein)
• Lunch: Grilled chicken salad (52g protein)
  • 6 oz grilled chicken breast (42g protein)
  • 2 cups mixed greens (2g protein)
  • ¼ cup feta cheese (6g protein)
  • Olive oil and balsamic vinegar dressing
• Dinner: Salmon and quinoa (52g protein)
  • 6 oz baked salmon (42g protein)
  • ½ cup cooked quinoa (4g protein)
  • 1 cup steamed broccoli (6g protein)

Sample Plant-Based Meal Plan (144g Protein)

• Breakfast: Greek yogurt and chia seeds (38g protein)
  • 1 cup Greek yogurt (20g protein)
  • 2 tbsp chia seeds (4g protein)
  • 2 tbsp peanut butter (12g protein)
  • 1 tbsp honey (for taste)
• Lunch: Lentil and avocado wrap (52g protein)
  • 1 cup cooked lentils (18g protein)
  • 1 whole wheat tortilla (5g protein)
  • ½ cup shredded cheese (16g protein)
  • 2 tbsp hummus (4g protein)
  • ¼ avocado (1g protein)
  • 1 cup spinach (2g protein)
• Dinner: Tofu stir-fry and brown rice (54g protein)
  • 6 oz firm tofu (18g protein)
  • 1 cup stir-fried vegetables (6g protein)
  • 1 cup cooked brown rice (6g protein)
  • 2 tbsp nutritional yeast (8g protein)
  • 1 tbsp soy sauce and sesame oil

Protein for Muscle Gain or Weight Loss

For building muscle, you need more protein than the average person to support repair and growth. Research suggests that individuals engaging in regular resistance training should consume at least 1.6 grams/kg per day of protein (0.75g per pound). Some recommend as much as 2.2 grams/kg per day (1.0g per pound) of protein for muscle gain.

Similarly for losing weight while preserving muscle mass, higher protein intake can:

• Increase satiety, reducing cravings
• Boost metabolism by increasing the thermic effect of food (energy used for digestion)
• Prevent muscle loss while ensuring fat loss occurs efficiently

The recommended protein intake for weight loss is 1.2–1.6 g/kg per day (or 0.55–0.75g per pound). For very active individuals cutting weight, protein needs may go even higher (up to 2.0 g/kg) to maintain muscle mass.

The Best Protein Sources

Choosing high-quality protein sources ensures you get all the essential amino acids for muscle repair, immune function and overall health. It is important prioritize eating protein from unprocessed, whole foods. ​Processed protein sources, such as protein powders and bars, often contain added sugars, artificial ingredients and high levels of sodium, which can lead to weight gain and increased risk of chronic diseases.

Whole Food Animal-Based Protein Sources:

• Eggs – 6g per large egg
• Chicken breast – 31g per 3.5 oz (100g)
• Salmon – 25g per 3.5 oz (100g)
• Greek yogurt – 20g per 7 oz (200g)
• Cottage cheese – 14g per ½ cup (113g)
• Lean beef – 26g per 3.5 oz (100g)

Whole Food Plant-Based Protein Sources:

• Lentils – 18g per cup (198g)
• Tofu – 10g per 3.5 oz (100g)
• Tempeh – 19g per 3.5 oz (100g)
• Edamame – 17g per cup (155g)
• Chickpeas – 14.5g per cup (164g)
• Quinoa – 8g per cup (185g)

Animal-based proteins are complete proteins, meaning they provide all nine essential amino acids. Most plant-based proteins are incomplete, so consuming a variety of sources (e.g., lentils with rice or peanut butter with whole wheat bread) helps meet amino acid needs. Additionally, people who are eating fully plant-based diets may need to consider supplementation with vitamin B12, iron, vitamin D and ensuring adequate intake of plant-based omega-3-fatty acids.

Can You Eat Too Much Protein?

While protein is essential, more is not always better. Extremely high protein intake (above 3.0–4.0 g/kg) is generally unnecessary and could lead to:

• Digestive issues (bloating, constipation)
• Nutrient imbalances (excess protein may displace other essential nutrients)
• Potential kidney strain (a concern for those with pre-existing kidney disease)

Ultimately, protein needs vary based on age, activity level and goals. Whether aiming for general health, muscle gain or weight loss, focusing on high-quality protein sources and spreading intake evenly across meals can optimize muscle growth, metabolism and recovery.