Protein gets a lot of attention and you might wonder how much you need. Here are some widely used guidelines, some thoughts on the overall debate, and why you can probably focus your attention elsewhere.
How Much Protein Do You Need?
The common recommendation for healthy people of normal activity levels is to get 0.8 grams of protein per kilogram of body weight. For highly active individuals it goes up to somewhere between 1.4 grams to 2 grams per kilogram of body weight.1 These are widely used and recognized guidelines, particularly in fitness.
What You Should Know About Protein Recommendations
Methodology
Not everyone is convinced that the methods used for determining these requirements are reliable. The most common, called nitrogen balance technique, has shortcomings2 and has been challenged by researchers.3
Individual Variability
Protein intake varies based on age, gender, activity levels, body type, and probably genetics. While the above mentioned guidelines give you a ballpark, it is far from an exact science.
You Probably Get A Lot Already
According to the USDA, the average American male aged 20-29 gets 110 grams per day. Females of the same age group get 70 grams.4 That’s already quite a bit.
You can get too little protein, so if you are not sure try tracking your nutrition for a few days and see for yourself. The key takeaway here is that most people get plenty.
What Will Give You Great Rewards
Westerners eat a lot of meat and dairy products. We don’t get enough fruits, vegetables, and healthy fats which are loaded with healthy benefits for our bodies. In other words, to be healthier focus on getting more of these foods that we tend to neglect, rather than more of what already dominates our diets. Check out your local farmer’s market or CSA and explore the foods they have on offer. This can do a great job of guiding you towards more balanced nutrition – you won’t regret it!
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