Protein 101: How Much Is Enough, and What Sources Are Best?

The protein craze has made a comeback—with almost evangelical fervor. With all the hype, you may start to wonder if you’re getting enough. “After all,” you think, “what’s the harm in grabbing a few bags of protein popcorn, just to be on the safe side?”

Before we get there, let’s back up and make sure we’re on the same page—starting with the basics.

What is protein?

Protein is one of three macronutrients our bodies need to function well. (The other two are carbohydrates and fat.) At the chemical level, proteins are chains of amino acids that your body digests and rebuilds into whatever it needs for growth and repair.

Amino acids are the building blocks of muscle, tissue, bones, organs, and blood. Protein also helps your body make antibodies to fight viruses and enzymes that keep chemical reactions running smoothly.

How much protein do I need?

Recommended protein intake varies by age, gender, and activity level. In the U.S., the official recommendation is 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound). Needs are higher for kids, people who are pregnant or nursing, those over 40, and anyone who’s very active.

For example, a 50-year-old woman who weighs 140 pounds would need around 51 grams of protein a day. (To calculate your own needs, check out the Dietary Reference Intakes calculator.)

Some experts argue that the U.S. guidelines are too low. Popular voices like Andrew Huberman and Peter Attia recommend closer to 1.2–2.2 grams per kilogram—or about 1 gram per pound of body weight. Keep in mind, though, that both of these men train intensely, which means their protein needs are higher than average. If your goal is a stronger, leaner body, simply eating more protein won’t do it—muscle growth requires resistance training.

Let’s be real: unless you’re logging every meal, calculating your protein intake isn’t very practical. Luckily, there’s a simpler way to eat a balanced diet (more on that soon).

Is extra protein safe?

Maybe. It depends on both how much protein you eat and where it comes from.

Choosing quality protein sources

Food companies are now stuffing protein into everything—sodas, cinnamon rolls, even potato chips. The labels may shout “high protein!” but inside those flashy packages is still an ultra-processed product best avoided. Tossing in whey powder or beef tallow doesn’t magically make junk food healthy.

It’s also a myth that protein only comes from animal products. While meat, dairy, and eggs are protein-rich, they come with baggage.

According to Harvard Health, a high intake of red and processed meats is clearly linked to heart disease, cancer, diabetes, and early death. Dairy has been tied to heart disease, certain cancers, digestive issues, and even type 1 diabetes. And despite what many of us were taught, there’s no solid scientific evidence that dairy strengthens bones.

Plant-based proteins, on the other hand, are naturally low in saturated fat and the only source of dietary fiber. Fiber is crucial for a healthy gut microbiome, which affects digestion, mood, skin, metabolism, and more.

Source: https://fdc.nal.usda.gov/food-search

Something’s gotta give

Eating more protein means one of two things: either you eat less of something else, or you eat more calories overall.

1. Food Swaps: Some people feel better when they boost their protein intake, but that’s often because they’ve cut down on ultra-processed foods at the same time. If, instead, protein crowds out fruits, vegetables, and whole grains, you’ll miss out on fiber, vitamin C, and antioxidants found only in plants.

2. Eating More: And if you simply pile extra protein on top of your usual intake, those extra calories can easily become body fat. Taken to the extreme, very high protein can strain the kidneys—especially for people who already have kidney issues.

So, what should you eat?

Nutrition trends can be fun and spark fresh interest in health. But the truth is, the fundamentals haven’t changed: your body thrives on balance.

Instead of tracking grams and macros, try this simple method from the Harvard T.H. Chan School of Public Health’s Healthy Eating Plate. At every meal, aim for the following ratios:

• ¼ plate protein

• ¼ plate whole grains

• ½ plate fruits and vegetables

Source: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/

Remember, all whole foods naturally contain a mix of macronutrients—there’s protein in lettuce and carbs in almonds. So rather than obsessing over numbers, aim for variety, balance, and minimally processed foods. That’s the real recipe for long-term health.