How A lot Protein You Actually Want, In response to the Specialists (2025)

In the meantime, influencers, biohackers, and longevity-focused researchers like Peter Attia—creator of Outlive and chief science officer of complement firm David Bars—have popularized the concept that greater protein consumption could enhance not simply lifespan however well being span, which is the variety of years you’re energetic and impartial.

Are You Getting Sufficient Protein?

Until you’re in a particular at-risk group, more than likely, sure. The advisable dietary allowance (RDA) for protein is 0.8 grams per kilogram of physique weight, or 0.36 grams per pound. Individuals over 65 could require extra, nearer to 1.2 grams per kilogram, for sustaining muscle mass. However these estimates are supposed to forestall deficiency, not essentially to optimize well being. (You should use this protein calculator to find out your every day consumption.)

“Most People meet their protein necessities with none issue,” says Amati, and “with out having to take protein dietary supplements or any kind of specialised meals.” That mentioned, many consultants recommend that the RDA is the minimal, not a objective, particularly for teams with greater protein calls for.

These teams embody older adults, pregnant or breastfeeding individuals, anybody recovering from sickness or surgical procedure, and people who train often. Athletes and bodybuilders could goal for as much as twice the RDA, however that’s not a normal advice.

So, How A lot Protein Do You Want?

It depends upon your age, exercise degree, and dietary targets, amongst different elements. Athletes and bodybuilders, for instance, could profit from consuming two to 3 occasions the RDA, in line with research that present slight enhancements in muscle development and restore at these greater ranges.

“As of us become older, muscle mass naturally declines,” says Sonneville, referring to a situation often called sarcopenia. “Analysis means that greater protein consumption throughout that point, together with resistance coaching or weight-lifting, might help protect muscle power and performance.”

Ladies going by way of perimenopause, menopause, and postmenopause may have much more protein, because the drop in estrogen accelerates muscle loss and will increase the danger of bone situations like osteopenia and osteoporosis. In these circumstances, a mixture of protein, calcium, and vitamin D can help bone well being.

Some want much less. Individuals with kidney or liver illness, for instance, are sometimes suggested to restrict protein consumption to keep away from overburdening these organs. And in case you’re principally sedentary, chances are you’ll not want as a lot protein as entrepreneurs would have you ever consider. That’s why it’s finest to examine in with a well being care skilled.

But it surely’s not nearly amount. The standard of protein and the way you unfold it out over meals all through the day issues greater than hitting any magic quantity.

Protein High quality and Timing

Probably the most useful sources of protein come bundled with fiber, unsaturated fat, and different important vitamins. That’s why registered dietitians advocate entire meals like legumes, fish, poultry, tofu, dairy, seeds, and nuts over ultra-processed options. Protein bars and snacks could boast excessive protein counts on the label, however they’re typically stripped of the dietary context. In brief, excessive protein doesn’t at all times imply wholesome.