Protein: How Much Do You Really Need?

Protein is everywhere in the wellness world! From powders, to cottage cheese ice cream, to outrageous trends like the “carnivore diet,” you may have wondered whether you need more protein in order to reach peak health. Spoiler alert: not necessarily. 

In this blog, we’re unpacking what protein actually does in the body, beyond the buzzwords: learn how much you (really) need, and our favorite low-prep sources. 

Protein: a brief history

Protein was trending way before TikTok. In the late 19th century, experts recommended over 110g/day for men. They believed that protein was the primary source of muscular energy, influenced by early physiological theories and the observation that wealthier societies consumed more of the macronutrient. However, later research prompted a reevaluation and a shift in focus toward micronutrients. 

In the 1950s–60s, protein concern resurged with fears of a “World Protein Gap” linked to child malnutrition in low- and middle-income countries. Experts’ fears were quelled as they found that locally available foods could meet protein needs.

As diet culture took hold in the 1960s and 70s, fads like the Stillman Diet and the Atkins Diet once again encouraged high-protein eating patterns — now with low carbs. 

So, today’s protein fandom is nothing new. But as our understanding of human health and the environmental impact of meat production evolves, so do our recommendations around protein intake.

So, how much protein do I actually need?

Our protein needs vary greatly based on activity level, age, and other factors. According to the USDA, 10-35% of your daily calories should come from protein. This translates to about 0.8 grams per kilogram of body weight for sedentary adults, while active adults should consume more. 

What Does a Day’s Worth of Protein Look Like?

Meet Tara. She weighs 150 pounds and stays active by walking 30 minutes a day. According to USDA guidelines, she needs around 55 grams of protein to optimize health. For Tara and most other adults, this means 5-7 ounces of protein foods per day.

Examples of protein servings:

🍳2 scrambled eggs (2 ounces / 12 grams)

🍗A palm-sized portion of cooked poultry, meat, or fish (3 ounces / 20-30 grams)

🫘1/2 cup cooked beans (2 ounces / 6-10 grams)

🥜2 tablespoons of peanut butter on whole grain toast (2 ounces / 8 grams)

🌰A handful of raw nuts (2 ounces / 10-12 grams) 

More isn’t always better

Like all nutrients, protein works best as part of a balanced diet. Consuming more protein than your body needs can place strain on the kidneys, crowd out other essential nutrients, and may increase long-term chronic disease risk. This is especially true when the majority of your protein is coming from animal sources. 

Symptoms of too much protein

• Digestive issues (e.g. constipation, bloating)
• Dehydration 
• Bad breath
• Strain on kidneys
• Weight gain (excess calories, especially from animal fats)
• With very high intakes, potential calcium loss from bones

Symptoms of too-little protein

• Muscle loss or weakness
• Fatigue or low energy
• Brittle hair and nails
• Delayed wound healing
• Swelling, especially in legs/feet
• Frequent infections or slow recovery from illness

Amino Acids: FAQ

What are amino acids, and why are they important?

Amino acids are the building blocks of protein. Your body uses them to build muscle, repair tissue, make hormones and enzymes, support immune function, and keep many systems running smoothly.

How do they work? 

After you eat protein, your body breaks it down into amino acids during digestion. These are then absorbed into your bloodstream and used where needed

How many amino acids does my body need? 

Your body uses 20 amino acids. Of these, 9 are considered essential—meaning your body can’t make them on its own and you must get them from food.

Do I have to eat animal proteins to access all 20 amino acids?

Unlike animal proteins, most plant proteins are not “complete” on their own — meaning they lack one or more of the 9 essential amino acids. But you can get all of the 20 amino acids throughout your day by eating a variety of plant-based foods (like beans, grains, nuts, and seeds). If you’re concerned about your plant-based protein consumption, consult with a registered dietitian!

What happens if I don’t get enough amino acids?

Without enough essential amino acids, your body may struggle to build and repair tissues, maintain muscle, and produce important molecules like hormones and neurotransmitters. Over time, this can lead to fatigue, weakened immunity, and other health issues.

Should I take amino acid supplements?

Most people can meet their amino acid needs through a balanced diet. Supplements are usually unnecessary unless recommended by your doctor for a specific medical condition or deficiency.

Powering the Body: Protein’s Impact

Protein is a vital player in nearly every system of the body. Here’s how it works behind the scenes.

🧠 Nervous System

Amino acids from protein help your body produce neurotransmitters like dopamine and serotonin, which play a key role in regulating mood, focus, and overall brain function. Protein also supports nerve cell repair and communication.

💪 Muscular System

Protein is essential for building, repairing, and maintaining muscle tissue. Sufficient protein also helps prevent muscle loss with aging (aka sarcopenia).

🛡️ Immune System

Antibodies, which help fight infections, are made from proteins. Protein also supports the production of immune cells like T-cells and macrophages.

⚙️ Metabolism / Enzymatic Function

Most enzymes that regulate chemical reactions in the body are proteins. Protein helps regulate metabolism, including energy production and nutrient breakdown. Amino acids are also involved in hormone synthesis that affects metabolism (like insulin and glucagon).

🩸 Circulatory System

Hemoglobin, which carries oxygen in the blood, is a protein. Protein supports the production and repair of blood vessels, and plasma proteins help maintain blood volume and pressure.

💧 Fluid Balance / Electrolyte Regulation

Proteins like albumin help regulate fluid balance by drawing water into the bloodstream. They prevent fluid from leaking into tissues, reducing swelling or edema. Protein also plays a role in balancing electrolytes through kidney function.

🦴 Skeletal System

Collagen, a structural protein, is essential for healthy bones, cartilage, and joints. Protein works with calcium and vitamin D to maintain bone strength.

🧬 Cellular Repair & Growth

Protein is the primary material for building new cells and tissues, and helps replace damaged or worn-out cells throughout the body.

Our Low-Prep Protein Grocery List

These quick options make it easy to meet protein needs every day of the week! 

Freezer Aisle

• Frozen edamame (shelled or in pods)
• Frozen chicken meatballs
• Frozen shrimp, salmon, or white fish fillets
• Frozen turkey or veggie burger patties
• Frozen lentil or bean-based meals
• Pre-made egg bites or frittatas

Dairy Aisle

• Greek yogurt or skyr (plain or lightly sweetened)
• Cottage cheese
• String cheese or cheese sticks
• Milk or dairy alternatives with 8g+ protein/serving
• Kefir or drinkable yogurt
• Eggs

Canned & Jarred

• Canned black beans, chickpeas, or lentils
• Tuna or salmon pouches
• Roasted lupini beans
• Nut butters

Deli Section

• Rotisserie chicken
• Pre-made hummus with crackers
• Tofu or tempeh
• Lentil or quinoa salad cups

Bars & Powders (in moderation)

• Protein bars with 10g+ protein and minimal added sugar
• Single-serve protein shakes or smoothies
• Unflavored or flavored protein powders (plant- or whey-based)
• Collagen peptides (great for coffee or oatmeal add-ins)

RECIPE: 3-INGREDIENT PROTEIN PANCAKES

The Bottom Line

Want more tailored advice on getting adequate nutrients? Looking for strategies that are personalized to your dietary preferences, budget and lifestyle? Book a session with a Culina Health RD today!