Like choosing a favorite child, it’s hard to pick a number-one nutrient—each is essential to a balanced diet. But despite that caveat, one nutrient seems to get all the limelight these days: Protein. From pints of protein-filled ice cream to celeb-backed protein popcorn (and, of course, the ever-popular protein shake) we can’t seem to get enough. 

With all the buzz (and convincing marketing) surrounding protein, it can be difficult to determine the right amount for your daily routine, let alone the best protein sources for a busy schedule. So we reached out to two registered dietitians to cut through the noise and get our protein facts straight.

The Experts

• Kristen Lorenz, RD, registered dietitian specializing in longevity and metabolic health
• Stephanie Magill, MS, RD, CD, FAND, owner of Steph Magill Nutrition LLC

How Much Protein Do You Really Need?

First, a crash-course in protein: It’s comprised of amino acids, the building blocks of muscle, bone, skin, hair, and other tissues. It’s crucial for immune function, tissue growth and repair, and hormone production. “Protein also plays a key role in satiety, making it a powerful ally in weight management,” says Lorenz. 

Lorenz and Magill both note that the recommended daily allowance, or RDA, is 0.8 grams of protein per kilogram of body weight per day. This can help you calculate a rough guideline, but Magill says, doesn’t consider factors like age, activity level, medications, and more. “Some people may benefit from a range of 1.0 to 1.6 g per kilogram of body weight. I generally recommend around 25 to 30 grams at each meal, and 15 to 20 grams for snacks,” she says. 

Lorenz also emphasizes that the RDA is the bare minimum to prevent protein deficiency, not to optimize your health. “For active individuals, older adults, or anyone focused on maintaining muscle or losing fat, I often recommend 1.5 to 2.0 grams of protein per kilogram daily.”

For reference, one kilogram is approximately 2.2 pounds. For a 170-pound adult looking to stick to the RDA of 0.8 grams of protein per kilogram daily, it adds up to around 62 grams. For Lorenz’s higher recommendation of 2 grams per kilogram daily, it would be approximately 154 grams. 

Is it Possible to Eat Too Much Protein?

If you’re interested in upping your protein intake to account for intense workouts or symptoms of a deficiency, it may lead you to wonder: How much is too much? 

Lorenz assured us that most healthy people can raise their protein intake without running into issues—but there’s a limit. “Excessive protein, especially from processed sources, can put stress on the kidneys in those with preexisting kidney issues. More protein isn’t always better; balance and variety still matter.”

Even if you don’t have an underlying kidney condition, it’s wise to avoid an over-the-top protein intake. Magill says that eating too much protein can crowd out other healthy foods, compromising your diet’s overall balance. “If you’re eating a large amount of protein, you may feel too full to fit in whole grains, fruits, and vegetables.” 

So where does this leave us? Start with dietitians’ general recommendations of 1 to 2 grams of protein per kilogram daily, and if you have an underlying medical condition, are taking medications that could impact your protein needs, or are generally unsure, talk to your doctor before making dietary changes. 

Am I Not Getting Enough Protein?

Part of the current obsession with protein is the notion that many of us don’t get enough of it. In reality, our experts say that most people can meet their daily recommended protein intake without much difficulty. Still, understanding the signs that you’re not eating enough protein can help you adjust your diet accordingly. 

Our experts flagged these symptoms as signs of a potential protein deficiency:

• Brittle hair and nails
• Slow wound healing 
• Muscle weakness
• Loss of muscle mass
• Hunger and frequent cravings, particularly for sweets
• Brain fog
• Fatigue

“If you're constantly hungry or noticing a drop in physical performance, consider evaluating your intake,” adds Lorenz. 

Additionally, certain groups are more vulnerable to inadequate protein intake and may need extra planning to meet their needs. These include:

• Vegans and vegetarians
• Older adults
• People recovering from an illness or surgery
• Pregnant or postpartum individuals

What Are The Best Protein Sources?

Now that we have a rough outline of how much protein to eat each day, we have another key detail to iron out: Where should this protein come from? 

While it may not be as sexy as the brightly-packaged, celeb-backed, protein-enriched snacks we see so often today, our dietitians universally recommend whole, unprocessed foods, which provide high-quality protein and additional nutrients. Suggestions include:

• Lean animal products, including chicken, turkey, fish, and eggs, pack a high-protein punch and are lower in fat than other cuts of meat. 
• Plant-based sources, including tofu, tempeh, lentils, beans, and quinoa, simultaneously increase protein and fiber intake. 
• Dairy products, including Greek yogurt and cottage cheese, contain a solid amount of protein with calcium’s added bone health benefits. 

Navigating Processed Protein Products

Let’s address the elephant in the room: What about protein bars and shakes? What about the protein-enriched snacks that promise to make you feel fuller, get fewer cravings, and even boost your mood? 

If protein bars come to your rescue on hectic mornings, or if that chocolate-flavored protein shake is a bright spot in your office fridge, don’t fret: Processed protein snacks aren’t all bad. 

Lorenz and Magill both recognize that they’re convenient, especially for people who otherwise struggle to meet their recommended daily protein intake. But they shouldn’t be a major part of your diet, and you definitely shouldn’t swap them for whole food protein sources. 

“Protein-enriched foods tend to be more processed and may not have as much protein as you think in them, plus likely have added sugars and fats that add empty calories,” says Magill. “Meeting the RDA isn’t challenging for most people. For those looking to boost protein content and finding it hard to get enough protein from whole foods, protein powders that are third-party tested are an easy way to add protein to daily intake.”

“Think of them as a supplement, not a staple,” adds Lorenz. “Check processed protein-enriched foods for added sugars, artificial sweeteners, and low fiber content, as some of these products are more like candy with a protein halo.”

Top Picks from the Stridekick Shop

A high-protein breakfast is a wonderful way to make a dent in your daily recommended intake while helping prevent cravings throughout the day. Revive Superfoods offers several options that are easy to throw together (because even if you’re not an early bird, you should still get the worm). Our protein-packed favorites include:

• High Protein Cherry & Chocolate Smoothie, with 26 grams of protein and rich, indulgent taste (with less sugar than half a mango)
• Banana Mocha Smoothie, with nine grams of protein and 100 milligrams of caffeine to kick start your day on mornings you’d rather stay in bed

If you’re looking for something less sippable, you can’t go wrong with Daily Harvest’s Cinnamon + Banana Breakfast Bowl. It’s made with gluten-free rolled oats, butternut squash, and Reishi mushrooms, all with a cravable banana bread taste. With six grams of protein and seven grams of fiber, it’s a stellar choice when you need lasting energy to tackle a miles-long to-do list. 

Perhaps you’re searching for a dependable protein powder to refuel your body after hitting the gym. Prolon’s L-Protein powder is made with 25 grams of plant-based amino acids from peas, black beans, and chickpeas, plus extracts from various whole vegetables and mushrooms to support digestion and absorption. It’s also the only patented protein powder to support healthy aging—unlike whey-and animal-based protein powders, it doesn’t trigger the pro-aging pathway IGF-1.

Now you’re covered with reputable protein intake recommendations, whole food suggestions, and a few convenient protein-packed products for when you’re in a pinch. And while we all (of course) need plenty of protein to function at our best, don’t worry—you can meet your daily goal without poring over nutrition labels or cramming every meal with processed protein sources. As our experts confirmed, balance is best, and protein shouldn’t come at the expense of other essential nutrients.

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Written by Megan Foley