HOW MUCH PROTEIN DO WE ACTUALLY NEED? ITS MORE THAN YOU THINK

From muscle strength to metabolic health, protein plays a crucial role. But are you eating enough?

How much protein should you consume daily? Beyond building muscle, protein supports weight loss and longevity – but its benefits extend much further.
“Muscle strength, performance and metabolic balance,” explains Lauren Kanski, PT and founding coach for fitness app Ladder, when listing protein’s advantages.

She adds that it’s “the most satiating macronutrient” and that consuming appropriate amounts while improving muscle health can help reduce blood pressure and blood sugar levels, as well as strengthen immune function.

HOW MUCH PROTEIN DO I NEED ?

And yet, hitting your RDA (recommended daily allowance) of protein – that’s 0.75g per kilogram of body weight – isn’t quite as easy as eating more chicken, especially if you want to ensure a balanced, nutrient-dense diet.

How much protein do I need? According to the NHS, most adults need around 0.75g of protein per kilo of body weight per day – for the average woman, this is around 45g, which is roughly two portions of meat, fish, nuts or tofu per day.

While top protein sources—fish, lean meats, dairy, and beans—might seem less convenient than carbohydrates, many nutrition experts now believe standard protein recommendations are insufficient.

“[The RDA] is just a baseline,” explains Kristen Smith, spokesperson for the Academy of Nutrition and Dietetics. “It’s the minimum amount needed for health but doesn’t account for specific goals or medical conditions.”
Current research suggests we need approximately 1.1g to 1.5g of protein per kilogram of body weight to properly support tissue development, especially for those who exercise regularly.

Dietitian Laura Tilt notes, “Evidence suggests protein intakes above the RNI can preserve muscle mass during dieting, and for regular strength trainers, higher protein intakes (1.2g to 1.6g per kilo) support muscle growth and recovery.”

A Johns Hopkins University study found that diets deriving about 25% of calories from lean protein sources (approximately 60% more than the standard 10-15% recommendation) were more effective at reducing blood pressure, LDL cholesterol, and triglycerides than traditional high-carb diets. Additional research indicates adequate protein consumption helps prevent obesity, osteoporosis, and diabetes.

HOW MUCH PROTEIN DO I NEED TO LOSE WEIGHT?

While protein-rich foods typically contain more calories than many carbohydrates like fruits and vegetables, they actually support weight loss effectively. Protein requires more energy to digest, metabolize, and convert to usable energy. Additionally, protein stays in your stomach longer, promoting earlier satiety and prolonged fullness.

These effects create significant advantages for those seeking to reach a healthy weight. According to research published in the American Journal of Clinical Nutrition, participants who increased their protein intake to 30% of their diet naturally consumed approximately 450 fewer calories daily and lost about 11 pounds over 12 weeks—without implementing any other dietary changes.

Your body utilizes the amino acids in protein to develop lean muscle tissue, which not only enhances strength but also burns calories during periods of inactivity. This process helps maintain an elevated metabolism throughout the day.

HOW MUCH PROTEIN IS TOO MUCH PROTEIN?

Can you overdo protein consumption? Dietitian Tilt believes so. “The problem comes in thinking that because some protein is good, lots must be better. Studies have shown that consuming over 2g per kilo of body weight brings little benefit when it comes to building muscle,” she explains.

Since your body can’t store excess protein, surplus amounts are converted to energy—and if you consume more calories than you burn while trying to meet protein targets, the excess may be stored as fat.

It’s also important to consider what foods you’re replacing to increase protein intake. “Ditching whole grains for a protein-heavy salad at lunch means you’ll be consuming less fiber, which fosters a healthy microbiome and ensures a good southbound service,” Tilt notes. “Excessive protein intake can also result in some protein escaping into the colon, potentially feeding less favorable bacteria.”

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https://www.womenshealthmag.com/uk/food/healthy-eating/a63850646/how-much-protein-do-i-need