Worried You Aren’t Eating Enough Protein? Here’s How to Calculate the Amount You Need

High-protein diets are among the most popular diets in the U.S. And for good reason: Protein is an essential macronutrient (along with fats and carbohydrates) that makes up all cells in your body. It’s crucial for muscle health, satisfaction after a meal, weight management, and more. But, it can be hard to know how much protein you need, since the recommended amount of protein differs from person to person. 

Here, we’ll help you figure out how much protein you need. Plus, get tips from a dietitian on ways to adjust your eating habits so you get enough protein. 

Quiz: What foods have the most protein?

How can you tell if you’re getting enough protein?

Every person’s protein needs are different, based on things like your age and sex. And an individual's protein needs will vary from day to day. The good news is that most people in the U.S. are getting enough protein. 

The recommended daily allowance (RDA) is 0.8 g of protein per day per kilogram of bodyweight. This means that for a person who weighs 150 pounds, for example, the recommendation is 68 g of protein per day. This isn’t a hard and fast rule though. Some nutrition scientists and healthcare professionals hypothesize that this is the amount you need to prevent the loss of muscle. And some people actually need more protein for optimal health. 

People who may benefit from higher protein diets include:

• Children 

• Older adults

• Pregnant and breastfeeding people

• Strength and endurance athletes 

In general, if you incorporate varied protein sources into your meals and snacks, it’s likely you’re reaching the RDA for protein. 

Foods that contain high-quality protein include: 

• Poultry and meats 

• Nuts and seeds

• Soy products 

• Eggs 

• Dairy foods (milk, cheese, yogurt)

• Seafood (fish, shellfish)

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To track how many grams of protein you’re eating each day, you can use a food tracking application to count your macros. Macros refer to the major groups of nutrients you need every day: protein, carbohydrates, and fat. It’s one way to make sure you’re getting well-balanced nutrition.

Dietitian’s tip: To understand how much protein you’re currently consuming, select three days of the week (one weekend day and two weekdays). Log everything you eat on those days for a few weeks. Skip vacations or holidays, since those tend to be different from your normal eating routine. 

Keep in mind that food tracking can help with mindful eating. But it isn’t recommended to track your food constantly either. Constant tracking can trigger disordered eating behaviors and a general obsession with measuring and counting calories. 

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What happens if you don’t eat enough protein?

Not getting enough protein can lead to: 

• Poor growth in children

• Weight loss or loss of muscle mass in older adults

• Increased food intake and body weight

Starting in your thirties, your body begins to slowly lose muscle mass. It’s estimated that between the ages of 40 and 80 years old, people lose 30% to 50% of their muscle mass. The rate of muscle loss is faster without adequate protein in your diet (and regular resistance training). 

Muscle mass is important for maintaining metabolism, strength, and mobility as you age. In older adults, a higher rate of mortality is associated with weight loss, loss of muscle mass, and a low body mass index. Protein can be an important component of maintaining weight and strength in older adults. 

In more serious cases, protein deficiency can impact things like hair and nail growth, bone maintenance, fertility, and the immune system. 

What are the best sources of protein?

Not all protein sources are created equal. According to a protein rating system called the protein digestibility–corrected amino acid score (PDCAAS), most animal protein sources receive the best quality scores (at or around 1.00). This is because animal proteins have high amino acid content and are easier to digest. 

Animal protein sources include:

• Meat

• Poultry

• Seafood

• Eggs

• Dairy

There are some high-quality plant based protein sources, such as pistachios and quinoa. If you opt for plant protein sources, be sure to include various types in your diet to meet the essential amino acid requirements. 

Plant protein sources include:

• Nuts

• Seeds

• Beans

• Legumes

• Grains

• Soy products 

How do you get enough protein as a vegetarian or vegan?

A healthy diet can be achieved through plants, but it may require extra planning and help from a qualified healthcare professional. Vegetarians usually still include dairy foods in their diet, which provide high-quality protein and essential amino acids. 

It’s likely you'll have to eat a higher number of calories of plant-based proteins to achieve the same grams of protein when compared to animal-sourced proteins. For example, 30 g of protein from chicken contains 150 calories. In comparison, 30 g of protein from beans has 520 calories. 

Beyond just the grams of protein listed on the food label, digestibility and protein quality are important factors to consider. Consider varying your proteins to ensure you’re getting different amino acids in your diet. Opt for higher-quality, plant-based protein sources (rated by PDCAAS), like quinoa and pistachios. 

How do you calculate how much protein you need?

Athletes, older adults, and those trying to lose or maintain weight may benefit from eating more protein. Some people may simply feel better when they eat more protein. This chart can help you determine how many grams of protein to eat per day. 

As you look at this chart, it’s important to note that some calculations are based on kilograms of body weight. To calculate body weight in kilograms, take your weight in pounds and divide it by 2.2.

If you’re curious about your particular protein needs, a registered dietitian can help you create an individualized plan.

More does not equal better

One of the most important things to remember with nutrition is that too much of a good thing isn’t necessarily better. 

If you’re getting too many of your calories from protein: 

• It can put stress on your kidneys. 

• You might find it tricky to get enough fiber in your diet. That’s because high-protein foods and high-fiber foods tend to be different. 

• Some of the benefits of eating protein can get lost when eaten in excess. Excess protein can convert to glucose (sugar), similar to how carbohydrates fuel the body.

There are certain populations who may be required to limit their protein intake. For example, a person with later-stage kidney disease may be required to limit their protein intake. 

Dietitian’s tip: It isn’t recommended to exceed 2 g of protein per kilogram of body weight per day. Don’t worry: Unless you’re using protein powders and shakes, you probably won’t eat more than this.

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Written by:

Kerry Hackworth, MS, RD, LDN

Kerry Hackworth, MS, RD, LDN, has been in the field of food and nutrition for nearly a decade. She started in corporate wellness where she provided one-on-one health coaching to clients looking to reduce health insurance premiums.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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