An Expert Explains Why You Shouldn’t Stop Worrying About How Much Protein You’re Eating

Protein is having a huge moment on social media right now. People put the light on their own protein goals and promoting a variety of protein powdersshakes, bars and recipes. With all this talk about protein and getting enough of it, many are left worrying that they are not getting enough in their diet and that they need to supplement with other sources. We’re here to tell you that those worries are probably unwarranted.

Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, shares that it is “almost impossible” to be protein-free in the US. Read on to learn more about why, and what other nutrients are as important as protein in a balanced diet.

Don’t miss any of CNET’s unbiased content and lab-based reviews. Add us as a favorite Google source in Chrome.

You probably eat enough protein without even trying

As long as you don’t restrict yourself and get enough calories to fuel your body, you’re probably meeting your protein goals by eating the typical American diet. While some people may need more to feel satisfied and strong or increase muscle gains at the gym, the reality for most Americans may be that they are meeting their protein needs through their daily diet. For others, that requirement may be much lower 100 gramswhich is one mysterious protein goal that is often raised, including by the health team here at CNET.

“People are loaded with protein,” Freeman says, pointing to the fact that you’re likely to reach your “protein goals” even if you eat a plant-based diet, as long as it’s varied and filling. Another factor that may contribute to understanding the protein goal is the increased interest in carnivore diets, which prioritizes meat consumption.

A lot of people forget about the biggest and strongest mammals on earth, they’re all found in plants,” Freeman said. “When was the last time you saw a gorilla or an elephant without protein?”

Americans, in particular, have a complicated and sometimes negative relationship with food — if we don’t focus on getting enough of something (#proteingoals), we limit something else (think the abuse of fats and carbs). Examples of other diets that move between these extremes include the ketogenic diet, the carnivore diet, calorie counting apps and taking extra time to exercise. complex drinks in the name of weight loss.

This would be more defensible if we favored the health benefits of sticking to this diet, but instead, Americans are leaders in chronic diseases such as Heart disease and diabetes (preventable and often reversible with diet). Many people also suffer from a reduced quality of life due to abstinence or following a diet that may or may not improve their health in a meaningful way, or that may cause embarrassment or an eating disorder.

Not to mention, most of us actually lacking in fiber, and a good part of us is low in other very important elements, such as iron and vitamin D. In fact, all the focus on protein ends up causing people to neglect other nutrients their bodies need that they can’t get from protein. Fiberfor example, the primary carbohydrate found mainly in plants and should also be prioritized, especially given the increasing rate of skin cancer among people under 50 years of age.

Of course, this doesn’t mean that protein isn’t important or that some people need it more than others, based on their activity level or the muscle building they’re aiming for. Here, we’re just taking a minute to admit that, with protein, you can cool it down a bit.

How much protein should you really be eating?

Look, the introduction to this article has been a bit overwhelming, so it’s worth taking a moment to emphasize just how important protein is. Proteins contain amino acids, which build our bodies and help them function. If we didn’t eat protein, we would be dead.

To get a baseline of our protein needs, luckily there is a recommended daily amount, or RDA, of protein. This is 0.8 grams of protein per kilogram of body weight. (There are about 2.2 grams in one kilogram.) This means that a 200-pound person needs about 73 grams of protein to meet their needs and avoid deficiency.

That’s where it gets difficult to determine how much protein you need not only to stay alive but to thrive. As with all “things” in health, what’s best for you will depend on your body and your activity level, for example. But even considering this, you may not need to work as hard as you think to get enough protein, even if you hit the gym regularly.

In a 2023 podcast hosted by Zoe, a nutrition science company and maker of at-home gut microbiome tests, Stanford University professor and nutrition researcher Christopher Gardner explained why the fear of going down in the protein department is so common.

“When the US comes up with recommended daily allowances for protein, vitamins and minerals, the standard approach is to take two standard deviations above the average,” Gardner explained in the podcast. With 0.8 grams of protein per kilogram of body weight, he said, “You picked a number that should be enough for 97.5% of the population.”

But what if you are above average? Chances are, you’re not.

“To me, it’s the American mentality of ‘that’s what the RDA is, but I know I’m above the average, so let me make sure I’m getting more here,'” Gardner explained.

“It’s built in to see that some people need more [protein],” he continued, going on to explain that the more active you are, the more naturally you’ll feel hungry, which will make you eat more — which means (for most people), you’ll naturally eat more protein.

But what if you really want to gain muscle? To its credit, and in a refreshing change to American food trends, the protein trend is trending is something it focuses on augmentation rather than limitation. If you have the strength weight lifting or you want to gain muscleyou will need more. But “a lot” may not be as much as you might think — at least when you consider adding protein shakes and other supplements.

If you really want to build muscle or are serious about lifting weights, estimates of how much “extra” protein you need vary, and the best (and safest) advice is to talk to your doctor or nutritionist to consider your overall health and lifestyle. However, other estimates range from 1.2 to 1.7 grams per kilogram of body weight. Some are much higher, up to 2 grams per kilogram.

This discussion assumes you’re happy to count your macros, though. If you eat when you’re hungry, refuel after a hard workout and choose foods rich in protein again again part of the nutrition, you should be ready to go.

Besides lifting weights, Freeman said people with medical conditions, such as those undergoing surgery or recovering from burns, need more protein. Pregnancy and growing adults are times when people’s protein needs increase relative to their caloric intake.

Can you get more protein? What about the benefits of protein?

Consuming too much protein makes the kidneys work harder, which may worry some and is one of the reasons parents should be careful about giving children extra protein supplements, according to the Cleveland Clinic.

However, hitting your high protein goals or exceeding them shouldn’t be dangerous for most people. Remember that after being broken down into those essential amino acids and used for energy, most protein is stored as fat if not used for energy.

Now for the benefits: In addition to overall body function and muscle building, protein is very filling and satiating. This means that a high-protein diet can help with weight loss (if that’s your goal) because it keeps you full longer compared to, for example, a high-carb, low-protein diet.

Craving protein? You may have a small iron

About 95% of Americans don’t eat enough fiber, according to a 2016 study. Fiber is found in plant-based foods, including vegetables, fruits, whole grains and seeds.

About one in three of us are like that low metalwhich is where things get interesting in the protein debate, because the best sources of protein are often the best sources of iron (steak and other red meats, for example). However, there are plant-based foods, such as dark green vegetables, which are high in iron and fiber.

Vitamin D, a nutrient we can get from the sun and from our food, is also one that Americans tend to get low on. This is especially noticeable during the cooler months.

Unfortunately, the advice on how to best meet your nutritional needs is not the same and mimics the previous guidance: eat a variety of rich and colorful foods, prioritizing foods such as vegetables, healthy fats and, of course, proteins.

You just don’t have to worry about it.