When Additional Protein Intake Is Appropriate and When It's Not

Experts generally agree that most people consume sufficient protein for their needs, with many exceeding the recommended daily amount. According to a recent survey, about 85% of Americans meet or surpass the Dietary Reference Intake for protein, which is set at 0.8 grams per kilogram of body weight per day (about 0.36 grams per pound). In reality, many adults in the U.S. consume between 1.0 to 1.5 g/kg/day, which is above the standard recommendation.

There are specific situations where increased protein intake might be beneficial. One such case is muscle building; although increasing protein alone does not directly promote muscle growth, it can support increased muscle strength when combined with regular strength or aerobic exercises. During physical activity, protein turnover rises, leading the body to break down more protein than it synthesizes. Studies suggest physically active individuals may require up to 1.1 g/kg/day of protein to compensate for this increased need, but most Americans already meet or exceed this amount.

Aging is another factor where higher protein intake could be advantageous. As people age, they tend to lose muscle mass, which can lead to decreased strength and function. Some research indicates that older adults may benefit from consuming more than the standard 0.8 g/kg/day, with suggestions from international groups recommending up to 1.0–1.2 g/kg/day for those over 65. While current data show many older adults already consume around 1.0 g/kg/day, enduring benefits might include reduced risk of physical decline.

For individuals trying to lose weight, maintaining adequate protein intake is crucial to prevent muscle loss. During calorie-restricted diets, it’s common to reduce all macro-nutrients, including protein, which can lead to the breakdown of muscle tissue. Ensuring a higher proportion of calories come from protein can help preserve lean muscle mass while promoting fat loss.

In conclusion, while most people already consume enough protein, certain groups—such as physically active individuals, older adults, and those on weight-loss regimens—may benefit from adjusting their intake upward. However, for the average person, increasing protein beyond the current moderate levels is generally unnecessary unless specific health or lifestyle factors warrant it.

Source: https://medicalxpress.com/news/2025-06-experts-extra-protein-warranted.html