How much protein you really need, according to experts (2025)

Meanwhile, the influencers, vital participants, and researchers who focus along a lifetime such as Peter Ata-author Outbreak And the great science officials in the supplement company David bars– The idea that the high amount of protein may improve not only age But health extendsAnd it is the number of years active and independent.

Do you get enough protein?

Unless you are in a specific set, probably, yes. the The recommended diet (RDA) of protein is 0.8 grams per kilogram of body weightOr 0.36 grams per pound. People over 65 years old may need more, closer to 1.2 grams per kilogram, to maintain muscle mass. But these estimates are aimed at preventing deficiency, and not necessarily to improve health. (You can use this Protein calculator To determine the daily income.)

“Most Americans have the requirements of protein without any difficulty”, and “without the need to take protein supplements or any type of specialized food,” says my mother. However, many experts indicate that RDA is the minimum, not the goal, especially for groups with higher protein.

These groups include older adults, pregnant women or people who are breastfeeding, and anyone who recovers or surgery, and those who exercise regularly. Athletes and bodybuilding may aim twice, but this is not a general recommendation.

So, how much protein you need?

This depends on your age, level of activity and nutritional goals, among other factors. For example, athletes and bodybuilding may benefit from eating two to three times RDA, According to studies That shows slight improvements in muscle growth and repair at those higher levels.

“As people are old, muscle mass decreases normally,” says Sunifel. Known as Sarkovinia. “Research indicates that the high amount of protein during that time, in conjunction with resistance training or weight lifting, can help maintain muscle strength and function.”

Women who are going through the end interruption, menopause, and after menopause, may need more protein, because the decrease in estrogen speeds up muscle loss and increases the risk of bone conditions Osteoporosis and osteoporosis. In these cases, a mixture of protein, calcium and vitamin D can support bone health.

Some need less. People with kidney or liver disease are often advised to reduce protein to avoid spoiling these organs. And if you are often stable, you may not need much protein as marketers might think. For this reason it is better to log in with a healthcare professional.

But it is not only about the quantity. The quality of protein and how to spread it on meals throughout the day is more important than hitting any magic number.

Protein and timing quality

With the permission of David protein

The most useful sources of protein come with fiber, unsaturated fats and other essential nutrients. For this reason, nutritionists registered with whole foods such as legumes, fish, poultry, tofu, dairy, seeds and nuts are recommended for super treatment alternatives. Protein tapes and snacks may be characterized by high protein census on the poster, but they are often stripped of the food context. In short, high protein does not always mean health.