Most People Are Eating Enough Protein, Doctors Say

Even a quick walk through the aisles of your local market will confirm what you’ve probably already suspected — just about everyone wants more protein in their diet. While keto and paleo dieters are centered around it, others are seeking ways to get enough of it through powders, beverages, bars, pasta and snacks.

While many consumers are loading up on as much protein as they can get, experts say, we can jump off the “all protein, all the time” bandwagon and start looking for a more generally balanced diet.

Dr. Zhaoping Li, chief of the division of clinical nutrition at the David Geffen School of Medicine at UCLA, said protein provides the building blocks of our organs and body, and that it’s essential to improve the immune system. “It’s also used to make neurotransmitters, can function as hormones or can provide fuel through glucogenic or ketogenic pathways.”

“Protein is essential for health because it’s a central component of all our tissues and bodily functions, such as enzyme secretion and immune function,” said Jorn Trommelen, an expert on nutrition and an assistant professor in the department of human biology at Maastricht University in the Netherlands. “Bodily proteins are continuously broken down to amino acids, which are recycled in new proteins. But there is a net loss of bodily protein in the absence of protein ingestion, so dietary protein is essential to maintain our tissue mass and function.”

When you read that list of important jobs protein does, it makes sense that you’d want to get lots of it in your diet. But experts are saying that, as so often happens, we’ve gone overboard with our latest “superfood” ingredient.

“The vast majority of Americans already consume enough protein, and we don’t need more,” said Dr. Dariush Mozaffarian, director at the Tufts Food is Medicine Institute, and a cardiologist, public health scientist and professor at the Friedman School of Nutrition Science and Policy. “The nation’s growing obsession with protein arises more from misconceptions than value for health.”

“We’ve been sold the idea that protein is the golden ticket to health, but this has far more to do with marketing than with science,” said Dr. Luke Wilson, a general practitioner, lifestyle medicine practitioner and board director at Doctors for Nutrition, which champions plant-based nutrition for disease prevention and care. “In reality, our bodies are incredibly efficient at getting what they need from regular, plant-based whole foods. If you’re eating enough calories from a variety of plant foods, you’re getting enough protein.”

The list of protein-deficiency symptoms is somewhat vague and equally rare. Mozaffarian said, “Unless protein intake is very low for a long time, there are few symptoms. If it’s very low and prolonged, then people can experience fatigue, hair loss, muscle loss, skin and nail changes, ankle swelling and brain fog.”

Trommelen noted a syndrome known as kwashiorkor, a severe form of malnutrition caused by protein deficiency that can stunt growth, is unlikely to occur in the Western world.

Of course, if you’re experiencing any of these symptoms or are concerned about your protein intake, it’s a good idea to consult with your health care provider, especially if you’re undereating or taking weight-loss medication.

Protein should account for 10% to 35% of your calories, according to the American Heart Association. On a 2,000-calorie-a-day diet, that’s 200 to 700 calories from protein, or 50 to 175 grams. The Department of Agriculture has a calculator of dietary reference intakes to help you determine how much protein you need. The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means a 50-year-old woman who weighs 140 pounds and who doesn’t exercise would need 53 grams of protein a day.

As examples, 7 ounces of cooked chicken breast contains roughly 50 grams of protein, and so does 5.5 ounces of Greek yogurt eaten with 3 ounces of chicken breast. The American Heart Association says that most people, even athletes, can get enough protein by eating a serving of dairy for each of three meals in a day, plus a piece of meat the size of a deck of cards at lunch and supper.

As you get older, protein needs may increase, experts said. “Older adults slowly lose muscle mass, and there’s data suggesting it’s perhaps partially because they are less efficient at using dietary protein,” Trommelen noted. “It’s been suggested that older adults should consume up to 1.2 grams per kilogram of weight per day, up from the general recommendation of 0.36 grams, although this is still a topic of debate.”

You may also want to consider what other nutrients might help your body do its best. Fewer than 10% of U.S. adults meet the daily recommended intake for vegetables (2 to 3 cups a day), and only 20% eat enough fruit (1 1/2 to 2 cups daily).

That lack of produce consumption has left us with many nutrient shortfalls, including vitamins A, D, E and C, folate, calcium, magnesium, fiber and potassium. For adolescent and premenopausal females, iron is also a shortfall nutrient. Nutritionists are especially concerned about four nutrients — fiber, calcium, vitamin D and potassium.

Many of us aren’t engaging in lifestyles that will help us absorb protein in the most efficient way possible. If you want more muscle growth, you’ll need extra strength training, not extra protein. Mozaffarian said that you’ve got to be working out on the regular for protein to be able to make a difference. “Eating more protein is valuable when people are engaged in a regular program of strength training and when they’re working out several times per week, where it helps build muscle mass and strength.”

Trommelen agreed, saying: “Physical activity, especially resistance exercise, greatly enhances the body’s use of dietary protein.”

It’s also true that since the body can’t store protein, amounts that are more than your body needs end up being used for energy or stored as fat. “Without a regular program of strength training, eating more protein has little health value,” Mozaffarian said. “Just eating more protein alone won’t build muscle. In fact, excess dietary protein is converted to visceral fat, increasing the risk of insulin resistance and diabetes. That’s because when protein intake is high, insulin rises, just like it does with starch or sugar intakes. In studies across the world, people who have the highest levels of protein actually have higher risk of diabetes.”

“If you want to build muscle mass, engage in a regular program of strength training or resistance exercise, and focus on healthy food sources of protein,” Mozaffarian said. “Otherwise, emphasize a generally healthy diet, and rather than being obsessed with protein, seek out minimally processed fruits, vegetables, nuts, seeds, legumes, whole grains, plant oils, fish and yogurt. Avoid soda, candy, processed meat and ultraprocessed foods high in starch, sugar or salt.

“Focus on the food source and its overall impact on your health, rather than the grams of protein,” Mozaffarian said. “Avoid processed meats, ultraprocessed foods like protein bars and protein powders. Protein-rich foods with evidence for general health benefits include fish, shellfish, yogurt, cheese and milk. Legumes, grains and nuts also provide protein and substantial health benefits. Unprocessed red meats are OK in moderation, up to two servings per week.”

Wilson wrapped it up this way: “If you’re living in a high-income country and you’re eating enough calories, you’re not protein deficient. We need to stop pathologizing normal fatigue or poor diet quality as being caused by not enough protein.”

“The real health benefits come from eating fewer ultra-processed foods, reducing consumption of animal products and building meals around beans, whole grains, vegetables and fruits. That’s a way of eating that lowers your risk of heart disease, type 2 diabetes and cancer — and it gives you all the protein you need, without even trying.”