Protein basics: How much should I eat?

Protein is an essential building block for muscle and strength. It also helps you feel full after meals, which can assist with prevention of overeating and weight management and loss.
“Previous recommendations for protein intake were too low. We now know that protein recommendations need to be higher,” says Erin Walker, Chief Clinical Dietitian at Riverside Healthcare.

How much protein should I eat?

Protein serving goals: 1.2–1.6 grams of protein per kilogram of body weight per day, adjusted as needed based on individual calorie goals.
When consuming foods throughout the day, consider your serving sizes instead of counting grams of protein. The servings below provide around 7 grams of protein each:

• 1 ounce of meat, poultry, or fish
• ½ cup cooked beans or lentils
• 1 egg
• 2 tablespoons of nut butter or peanut butter
• 1 ounce of seeds or nuts
• ¼ cup of tofu or cooked tempeh
• 1 cup low-fat or nonfat milk
• 1 ounce of low-fat cheese

Based on your age or medical conditions, you may need more or less than recommended above. Talk with your doctor and/or a dietitian about your individual needs.

Choose healthy protein sources

Choose foods high in protein that are both nutrient-dense and low in saturated fat, such as fatty fish like salmon and tuna, beans, peas, lentils, nuts, seeds, unprocessed poultry, and low-fat dairy.
“Adequate protein intake at meal and snack times can help you stay full and prevent you from overeating, which will assist with weight management and loss and also help you build muscle when coupled with strength training two to three days weekly,” says Walker. “You do not need to lift heavy and overeat protein to build muscle.”

More is not always better

Too much protein will not benefit your health. If you have a history of kidney disease, too much can be harmful. If you are overweight or obese, discuss your individual protein needs with a registered dietitian.
If you have questions about individualized nutrition guidance, ask your primary care provider for a referral to Riverside Outpatient Dietitians. They can assist you with a nutrition plan to meet your lifestyle and health goals.
Sources: Academy of Nutrition and Dietetics; RealFood.gov