Protein is one of my favorite points of discussion as a performance dietitian, so it’s no surprise that I’m often helping others determine how much they need. Interestingly enough though, often KJN clients either think they’re eating enough, or are going overboard. I see the same trend when we speak with teams or I present webinars. And of course, then there’s the confusion that comes from social media, with current trends touting 100 grams per day of protein for all, even though we know everyone has different needs. So, to cut through the confusion, we’re covering how to calculate daily protein needs!
Want to improve your diet for performance without the calculations? We got you.
Minimum protein requirements
The US has set the minimum protein recommendations for adults at 0.8 g/kg/day, which means grams of protein per kilogram of your body weight per day. Unfortunately, not only are kilograms not used in the US in everyday life (it’s .36g/lb if you’re wondering), but this amount is a minimum set to prevent clinical protein deficiency. We know based on abundant research in varied populations that it is not the amount we should eat daily for optimal health and longevity… and definitely not the amount we need to optimize fitness and athletic performance.
Protein recommendations for athletes
Per the International Society of Sports Nutrition position on protein and exercise, protein intakes of 1.4-2.0 g/kg body weight per day are ideal for maintaining muscle mass and supporting recovery in most people. This translates to 0.63 to 0.9 grams of protein per day, per pound of your weight.
As you might imagine, those with the highest activity levels and greatest stress on muscles would require protein at the higher end of the range, while those who are exercising for fitness versus competition may fuel optimally with protein intakes at the lower end of that range. When working with clients 1-1, we provide a range within the range, though. This helps take the pressure off of thinking you need to be counting and logging for all of eternity, and feeling confident in gradually building the habits to meet your protein goals without obsession over what you’re eating. So, for someone training for a half marathon or who does heavy weight training 4x per week, we may recommend .63 – .82 g/lb per day (1.4-1.8g/kg). For someone training for a full marathon or triathlons, we might recommend .73 -.9 g/lb per day (1.6-2g/kg).
For those who are injured and unable to exercise for some time, recovering from surgery, or who have a low activity level momentarily while needing to maintain muscle mass, check out this post to see when needs may go up to 1.13 grams per lb per day (2.5 g/kg). This amount may even be appropriate if you are attempting to build muscle mass while in a slight energy deficit.
Protein recommendations for non-athletes
It might sound a little ridiculous (because it is), but there are no formal protein recommendations for people who exercise but aren’t considered “athletes”. Even if you aren’t highly active, I’d still recommend at least .55 grams of protein per lb per day (1.2 g/kg). This is because studies suggest better health outcomes when at least this much protein is consumed. Here’s what research is suggesting for some specific population groups and health goals:
*This is not intended as medical advice. Those with diabetes and kidney disease especially, should discuss protein needs with their healthcare provider. As always, keep your healthcare team aware of any changes you are considering for your diet, exercise, and/or supplement routine.
What happens when you don’t eat enough protein
If you are under-consuming protein, it may impact everything from your fitness and athletic goals, to the health of your hair and nails, to your appetite throughout the day. Protein is, after all, an important nutrient for satiety, often missed at breakfast and snacks.
In my career I’ve found many people consider protein only after workouts, as if recovery processes only occur in the few hours after training. In reality, you may be recovering from a tough workout for 48-72 hours. To optimize muscle recovery, it’s important to spread protein intake throughout the day, eating at least 3 moderate doses (ideally 4 or more) every 3-4 hours.
Spreading your protein intake out can also benefit you from a satiety perspective. Protein slows digestion, so it also keeps you feeling fuller for longer, resulting in a slower and more steady rise in blood sugar. This benefit to blood sugar control is helpful for anyone, not only those with diabetes, as it provides more consistent physical and mental energy levels after meals and snacks.
Now what about hair and nails? Protein serves as structure for not only our muscles, but also our organs and other tissues. If you’re eating enough calories daily, but not enough protein, the health of other tissues may suffer. Note: this is also the case if you eat plenty of protein, but chronically under-eat calories. With that pattern, you can convert protein into an energy source, diverting it from being used as a structural nutrient.
What happens when you eat too much protein
Fun fact: eating too much protein will not harm your kidneys if you don’t have kidney disease. This is a myth even I believed as a young nutrition student, before I got to advanced classes. A recently published meta-analysis actually found higher protein diets to be associated with a lower risk of chronic kidney disease. The lowest risk found with protein coming from plants. If you’re looking for more high protein recipes that are plant-based, here’s 50.
So, what can happen when you eat too much protein? I become most concerned with displacement of other nutrients and antioxidants. With too heavy of a focus on protein that leads to overconsumption, you may inadvertently reduce intake of nutrient rich carbohydrates like whole grains, legumes, vegetables and fruits. This can reduce intake of energy from carbs, which is critical to optimize physical performance. It also reduces intake of fiber to support gut microbiome health, and the nutrients and antioxidants found in fruits and vegetables that support metabolic health and longevity.
Another problem is that excess protein intake may result in excess intake of saturated fats due to a reliance on protein from animal foods. Saturated fat, in excess, can increase risk of high cholesterol and high triglycerides, and therefore heart attack and stroke. It may also mean poor balance of saturated and unsaturated fats, which impacts inflammatory responses, brain health and joint health.
Calculating protein needs
While protein recommendations in grams per pound are outlined above, here’s a guide to calculate a range for your needs. First, if you’re in recovery from an eating disorder or struggling with disordered eating, in lieu of calculating your own needs, discuss how you can increase your intake with your dietitian, or by focusing on more protein rich foods. Our low-cost Fitness Nutrition Foundations course can walk you through it.
1. Start with your weight. No need to rush to the scale, an estimate is just fine.
2. Based on your age, fitness level, and goals, determine a range based on our recommendations in the table and above.
3. Multiply your weight by the lower number as well as the higher number. That is the grams of protein you need per day.
How much protein I’d recommend to clients
Since science is a little wishy-washy with recommendations, sports dietitians use both science and critical thinking to determine client needs. With athletes participating in specific sports, recommended amounts of macronutrients for their body weight is a bit easier. For non-athletes or those who enjoy competing, but also live normal lives, that’s where the critical thinking comes in. Here are two examples that may help you in estimating your needs and calculating them.
Example Client 1: For a menstruating female who is not nursing (aka not newly postpartum and also not yet in perimenopause) and goes to 3 cardio and 2 barre classes per week, I’d recommend she multiply her weight by 0.63 – 0.82.
If she weighs 125 pounds this would be 79 – 102 grams per day.
If she weighs 165 pounds, this would be 104 – 135 grams per day.
Example Client 2: If I was working with a middle-aged male who is in physical therapy for a shoulder injury, unable to engage in much strength training, with a goal to maintain muscle mass, I’d recommend at least 0.9 g/kg.
If he weighs 175 pounds this is 157 grams minimum.
If he weighs 200 pounds this is 180 grams minimum.
How to increase your protein intake
- Increase your awareness of protein content of your favorite foods.
- Add more protein to your grocery list so you have it in the fridge, freezer and even pantry! Our free Budget Friendly Grocery Guide can give you some ideas.
- Use a paper journal to add up just your protein intake for 3-7 days. This short term commitment helps raise awareness without causing you over-obsess about numbers. In lieu of counting now or in the future, you could also use the hunger and performance log we use with our 1-1 clients to notice trends in when your protein intake could use a boost.
- Focus on ONE meal or snack per day to improve intake. Once you’re comfortable and confident in including enough at that meal or snack, move on to another eating occasion.
Protein questions? We’d love to hear from you! Leave us a note in the comments.
