Are you confused about how much protein you really need? Wondering how to add protein to your meals? You may be making some of these protein-related mistakes. Registered dietitians explain how to figure out your protein needs and make this muscle-building macronutrient a delicious part of your day.
Jessica Cording is a dietitian, health coach, podcaster, and author of The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety and The Farewell Tour: A Caregiver’s Guide to Stress Management, Sane Nutrition, and Better Sleep.Protein is definitely having a moment right now— and for good reason. It's not just for bodybuilders and athletes: protein is essential for everyone.
For example, if you weigh 150 pounds, your RDA for protein would be 55 to 68 grams per day. To calculate this, divide your weight by 2.2 pounds per kilogram, then multiply by 0.8 and 1.0 grams per kilogram. If you are active and seeking to build muscle mass, you may want to increase your protein intake to 1.2 to 1.6 grams per kilogram per day, or even higher, depending on your activity levels.
For example, calculate 10% of 1,800 and 35% of 1,800. This equals 180 to 630 calories per day from protein , which gives the range of 45 grams to 158 grams of protein. If you’re on a vegan diet, it’s worth noting that you may require more protein than if you consume animal products—so closer to one gram per kilogram of body weight if you’re sticking with the RDA to calculate your goals. This is because many plant proteins, with a few exceptions, such as soy-based foods, do not contain all essential amino acids. To cover your bases, you need to prioritize a bit more protein.
Harris-Pincus says, “I typically recommend including 20-35 grams of protein for each meal and 5-15 for a snack, which can be adjusted to meet an individual’s overall needs.” Keatley says that focusing too much on protein and overlooking other nutrients can also impact your health. “It can also lead to nutrient imbalances if protein is consumed at the expense of other vital nutrients like carbohydrates and fats.”,” adds Harris-Pincus. “By consuming excess protein foods, you may not leave room for fiber-rich plant foods like fruit, veggies, beans, and whole grains.”
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