If you spend any time on social media, you’d think we’re all suffering from a massive protein deficiency. It’s the one wellness trend that never dies, pushing everyone to buy expensive powders, bars, and shakes as if our lives depended on it. Just like counting calories can get a little too serious, protein intake goals have also gotten out of hand.
Here’s the truth your wallet needs to hear: you’re probably getting plenty of protein.
We talked to an actual cardiologist who said it’s “nearly impossible” to be protein deficient in the US. So if we’re all getting enough, why is every influencer still screaming about it? It’s time to stop obsessing over (and overpaying for) the one thing you’re not missing and find out what your body actually needs.
You’re likely getting enough protein without even trying
As long as you’re not heavily restricting yourself and getting enough calories to fuel your body, you’re probably hitting your protein goals just by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains in the gym, the reality for many Americans might be that they meet their protein requirements through their daily diet. For some, that requirement may be well below 100 grams, which is one elusive protein goal often touted, including by the wellness team here at CNET.
“People are absolutely obsessed with protein,” Freeman said, pointing to the fact it’s also likely you’ll hit your “protein goals” even if you’re eating a plant-based diet, as long as it’s varied and full. One potentially influencing factor toward the protein goal trend is the rise in interest in the carnivore diet, which prioritizes meat consumption.
“What most people forget is some of earth’s biggest and strongest mammals, they’re all plant-based,” Freeman said. “When was the last time you saw a protein-deficient gorilla or elephant?”
Americans, in particular, have a complicated and sometimes disordered relationship with food — when we’re not obsessing over getting enough of something (#proteingoals), we’re restricting something else (think the villainization of fats and carbs). Examples of some diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie-counting apps and taking extra time to make complicated drinks in the name of weight loss.
This would be more defensible if we were reaping the health benefits of sticking to these diets, but instead, Americans are leaders in chronic diseases such as heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a reduced quality of life from restricting themselves or following diets that may or may not meaningfully improve their health down the line or may also inspire shame or eating disorders.
Not to mention, most of us are actually deficient in fiber and a good chunk of us are low in other very important nutrients, such as iron and vitamin D. In fact, all the focus on protein ends up causing people to overlook other nutrients their body needs that they can’t get from protein. Fiber, for example, is a key carbohydrate that is found mainly in plants and should also be prioritized, especially with the rising rates in colorectal cancer among people younger than 50.
Of course, this is absolutely not to say that protein isn’t important or that some people need more than others based on their activity level or the muscle build they’re going for. Here, we merely take a minute to plead the case that, with protein, you may be able to cool it a bit.
How much protein should you actually be eating?
Look, the intro to this topic came on a little strong, so it is important to take a moment and stress how protein is an absolutely vital nutrient: Protein contains amino acids, which build our bodies and help them function. If we didn’t eat protein, we’d be dead.
To get a baseline of how much we need to support our needs, there’s fortunately a recommended daily amount, or RDA, of protein. This is 0.8-gram of protein per kilogram of body weight. (There are about 2.2 pounds in one kg.) This means a person who weighs 200 pounds needs about 73 grams of protein to meet their needs and not be deficient.
Where it gets tricky is deciphering exactly how much protein you need not only to stay alive but to thrive. Like every health “thing,” what’s best for you will depend on your body and your activity level, for example. But even taking this into account, you may not have to work as hard as you think to get adequate protein, even if you’re hitting the gym regularly.
In a 2023 podcast hosted by Zoe, a nutrition science company and maker of at-home gut microbiome test kits, Stanford University professor and nutrition researcher Christopher Gardner explained why fears of falling short in the protein department are often overblown.
“When the US comes up with recommended daily allowances for protein, vitamins and minerals, the standard approach is to take two standard deviations above the average,” Gardner explained in the podcast. For the 0.8-gram of protein per kilogram of weight, he said, “You’ve picked a number that should be adequate for 97.5% of the population.”
But what if you’re above average? Chances are, you’re not.
“To me, it’s the American idea of ‘that’s what the RDA is, but I know I’m above average, so let me make sure I get some extra here,'” Gardner explained.
“It was built in to recognize that some people need more [protein],” he continued, going on to explain that when you’re working out heavily, you’re naturally going to feel hungrier, which will prompt you to eat more — which means (for most people), naturally eating more protein.
But what if you want to really gain muscle? To its credit, and in a refreshing turn of American-diet events, the protein goal trend is focused on adding rather than restricting. And if you’re into intense weightlifting, or if you want to gain muscle, you will need more. But chances are that “more” is not as much more as you might think — at least if you’re considering consciously adding protein through shakes and other supplements.
If you really want to build muscle or are seriously into weight lifting, estimates on how much “extra” protein you need varies, and the best (and safest) advice is always to talk to your doctor or nutritionist to take your whole health and lifestyle into account. But some estimates land around 1.2 to 1.7 grams per kilogram of weight. Others are even higher, at up to 2 grams per kilogram.
This discussion assumes you enjoy counting your macros, though. If you eat when you’re hungry, fuel up after a hard workout and choose foods that are rich in protein and also part of a well-balanced diet, you should be good to go.
In addition to weightlifting, Freeman said that people with medical concerns, such as undergoing surgery or recovering from burns, need more protein. Pregnancy and older adulthood are other instances when people’s protein requirement goes up a bit in relation to their calorie intake.
Can you get too much protein? What about protein’s benefits?
High protein consumption makes the kidneys work harder, which may be a concern for some and is one reason parents should be wary of giving kids extra protein supplements, according to the Cleveland Clinic.
However, hitting your high protein goals or even exceeding them shouldn’t be harmful for most people, although keep in mind that after they’re broken down into those vital amino acids and the energy is expended, excess protein is stored as fat if not used for energy.
Now for a benefit: In addition to overall body function and muscle building, protein is very filling and satiating. This means a protein-rich meal may aid in weight loss (if that’s your goal) because it keeps you full for longer when compared, for example, to a meal that’s more carb-heavy and lacking in protein.
Craving protein? You could be low in iron
About 95% of Americans aren’t eating enough fiber, according to research from 2016. Fiber is found in plant-based foods such as vegetables, fruits, whole grains and seeds.
Nearly one in three of us are also low in iron, which is where things get interesting in the protein discussion, because excellent sources of protein are often excellent sources of iron. (Steak and other red meat, for example.) However, there are plant-based foods like dark greens that are high in iron and also in fiber.
Vitamin D, a nutrient we can get from the sun as well as from our food, is also one Americans tend to be lower in. This is especially notable during the cooler months.
Unfortunately, the advice for how to best meet your nutritional needs isn’t flashy and mimics previous guidance: Eat a full diet full of variety and color, prioritizing foods like vegetables, healthy fats and, yes, protein.
You just don’t need to obsess about it.
