By: Paige Valentik MPS, RD, LDN

The answer is probably ‘yes’, but let’s discuss.

Protein is a macronutrient that plays a fundamental role in building and repairing muscles/tissues, producing enzymes and hormones, and supporting overall health. But how much protein does the average person actually need each day? Like all things in the nutrition world, the answer depends on various factors, including age, gender, activity level, and health goals.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. IMPORTANT: That is kilograms of body weight NOT pounds of body weight. This is a common mistake people make when calculating their needs and it often leads to taking in an excess amount of protein and/or thinking you are not meeting the recommended amount. So, take your body weight and divide it by 2.2 to get your weight in kilograms. Then you can calculate your protein needs accordingly.

Anyway…this 0.8g/kg recommendation is a general guideline and may not be optimal for everyone. For sedentary individuals with minimal physical activity, this amount may be sufficient to meet their needs. However, for those who are more active or looking to build muscle, higher protein intake may be necessary. Active individuals, such as athletes or those who engage in regular exercise, may benefit from consuming 1.2 to 2.0 grams of protein per kilogram of body weight. This higher intake helps support muscle repair and growth, as well as speeds recovery after workouts.

Specific examples of protein-rich foods that can help individuals meet their daily protein requirements include:

1. Chicken Breast: Chicken breast is a lean and versatile protein source. A 3 ounce (85 gram) serving contains about 26 grams of protein.
2. Greek Yogurt: Greek yogurt is not only delicious, but also packed with protein. A 5.3 ounce (150 gram) single serving cup typically provides 15 grams of protein.
3. Tuna: Tuna is a convenient and protein-rich option, whether canned or fresh. A 3 ounce (85 gram) serving of canned tuna offers approximately 22 grams of protein.
4. Eggs: Eggs are a nutrient-dense food and typically contains about 6 grams of protein.
5. Turkey Breast: Similar to chicken breast, turkey breast is low in fat and high in protein. A 3 ounce (85 gram) serving provides around 25 grams of protein.
6. Cottage Cheese: Cottage cheese is a dairy product that’s rich in protein. A 1 cup (226 gram) serving contains about 28 grams of protein.
7. Salmon: Salmon is not only a good source of protein but also rich in heart healthy fats. A 3 ounce (85 gram) serving of salmon has about 22 grams of protein.
8. Lean Beef: Lean cuts of beef, such as sirloin or tenderloin, are excellent sources of protein. A 3 ounce (85 gram) serving contains about 22 grams of protein.
9. Lentils: Lentils are a plant-based protein that’s also high in fiber. A 1/2 cup (100 gram) serving of cooked lentils provides around 9 grams of protein.
10. Tofu: Tofu, made from soybeans, is a versatile and complete protein source. A 3 ounce (85 gram) serving contains about 8 grams of protein.

Let’s use a specific example. A person who weighs 200lbs and does not exercise regularly needs roughly 72 grams of protein per day. That person could meet their needs by simply having a greek yogurt with their breakfast, a tuna fish sandwich with lunch and grilled chicken with dinner to meet their protein needs. This would be in addition to other foods that contain smaller amounts of protein, adding up to 72 grams or more. A person who weighs 200lbs and exercises 5 days per week needs roughly 90-108 grams of protein depending on the type/duration/intensity of the workouts. They could do the same thing as the 200lb person that does not exercise, but add a cottage cheese snack in the middle of the day to meet their increased protein needs.

Please know these are very generalized ideas/recommendations, but it just shows you that meeting protein needs is often easier than we think. Now that I’ve worked with hundreds of people, I’ve found that protein intake really varies. A third of the people I meet with are right on with their protein intake, a third don’t eat enough and the last third eat way too much. Striking a balance is crucial for maintaining overall health. Overeating protein can strain the kidneys, lead to weight gain, cause digestive issues, create nutritional imbalances, increase the risk of chronic diseases, and be costly. Insufficient protein intake can result in muscle loss, weakened immune function, impaired growth and development, fatigue, hair loss, and compromised organ function. It’s always a good idea to consult with an RD to determine the appropriate amount for your specific needs and goals. By incorporating a variety of protein-rich foods into your diet, you can ensure that you are meeting your body’s needs for this essential nutrient.