How Much Protein Do You Really Need? A Comprehensive Guide

In recent years, the influx of protein-enriched products and diverse dietary advice has made it challenging to determine individual protein needs. To clarify, Melanie Brede, a senior nutritionist at the University of Virginia, explains the essential facts about protein requirements.

The general recommendation for healthy adults is about 0.8 grams of protein per kilogram of body weight, which equates to roughly one gram for every two pounds. For instance, a person weighing 160 pounds should aim to consume approximately 80 grams of protein daily. A practical way to estimate portion sizes is by using your hand — a palm-sized serving of roughly four or five ounces of meat provides about 40 grams of protein, as each ounce offers around eight grams. Plant-based sources like beans or nuts require larger quantities to meet similar protein levels.

Regarding exercise, most individuals do not need significantly more protein unless engaging in intense or new physical activity. Endurance athletes training for marathons may need around 1.2 to 1.6 grams per kilogram of body weight, while strength athletes, such as bodybuilders, might require up to 2 grams per kilogram. However, as fitness improves, the body's efficiency in using protein increases, reducing the need for higher intake over time.

Vegans and vegetarians can meet their protein needs through diverse plant sources, including nuts, beans, tofu, eggs, and grains like bread or pasta. Those on plant-based diets often consume larger food volumes to ensure sufficient calories and nutrients.

Additional protein may be necessary during certain life stages or circumstances. Building muscle, pregnancy, or recovery from illness can increase protein requirements. It’s advisable to spread protein intake across three meals and snacks throughout the day to optimize utilization, much like building a wall with bricks — consistent dosing enhances effectiveness.

Protein supplements, such as bars, powders, and shakes, are convenient but should be approached with the understanding that whole foods offer comprehensive nutritional benefits. Most supplements use concentrated sources like whey, pea, or soy protein, but prioritizing food first remains the best strategy.

Ultimately, understanding individual needs and incorporating a variety of protein-rich foods can help maintain optimal health. For personalized advice, consulting a healthcare professional or a registered dietitian is recommended.

Source: https://medicalxpress.com/news/2025-04-qa-protein.html