- In the wake of viral high-protein diets and the cottage cheese obsession, one question looms: How much protein should you actually eat in a day?
- We tapped registered dietitian Lauren Manaker to separate the facts from the fads—including why protein matters in the first place.
- Protein needs vary person to person, but a solid guideline is about 0.8–1.2 grams per kilogram of body weight.
Somewhere between intermittent fasting and the Tiffany plate trend, the internet decided that a protein-packed diet was the be-all, end-all to looking, feeling, and living your best life. The carnivore diet shot to viral fame, and “what I eat in a day” videos are packed with high-protein hacks—Greek yogurt and cottage cheese are in everything.
However, while it’s important to prioritize protein (as it is to prioritize other micronutrients like carbs, fats, and plenty of fiber), the sudden fixation begs the question: Is TikTok right? Should we be eating as much protein as possible? Is there such a thing as too much protein? We tapped registered dietitian Lauren Manaker to help separate fact from fad.
Why Is Protein So Important In The First Place?
TikTok is right—at least in part—about this one. Protein is crucial to a healthy, well-balanced diet. Manaker calls it an essential “building block for many things” in the body. Think: muscle, hair growth, and strength, hormone balance, and immune function.
“It helps keep you feeling full and satisfied, which can make it easier to maintain steady energy levels throughout the day,” she tells Delish. “Think of protein as the foundation of a well-functioning body.”
How Much Protein Should You Consume In A Day?
Now that that’s settled, let’s talk numbers. The answer depends on age, activity level, and overall health, Manaker explains. A good guideline is about 0.8-1.2 grams of protein per kilogram of body weight.
“For most people, that’s roughly 50 to 100 grams a day, depending on your size and needs,” she says. “That said, certain groups may benefit from eating more protein. For example, postmenopausal women may need extra protein to help maintain muscle and bone health, and athletes or active individuals often require more to support muscle repair and recovery.”
Manaker suggests not obsessing over exact numbers: “Prioritize including a good source of protein in every meal and snack.” Eggs, beans, tofu, chicken, fish, nuts, and dairy are all great examples. “Your body doesn’t need a massive protein overload all at once; it’s better to spread it out throughout the day.”
Is There Such A Thing As Eating Too Much Protein?
Yes, it is, but it’s also not super common. “Balance is key; your body thrives when it gets a variety of nutrients, not just one superstar,” Manaker says.
How To Balance Protein Intake With Other Nutritional Goals
Manaker says to think of your plate “as a team effort” in order to really prioritize a well-balanced diet over just a protein-heavy diet.
“Pair your protein with colorful veggies, whole grains, and healthy fats to make sure you’re covering all your bases,” she explains. “For example, add beans to a salad, pair chicken with roasted veggies and quinoa, or toss some nuts and seeds into your oatmeal. It’s not about perfection; it’s about variety and making sure all the nutrients get a chance to shine.”
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