Forbes March 22, 2025
Lifestyle
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?
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:
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:
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.
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.
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.
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:
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.
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