How Much Protein Do You Need? Dietitians Set the Record Straight

How much protein do you need? I see this question asked all the time, since I’m constantly scrolling through health, wellness, and nutrition groups online. Several of these are support subreddits for people taking Ozempic, which I’ve been on since last year, meaning my Reddit homepage is filled with post after post reiterating the importance of increasing protein while on the drug.

Adequate protein is important for everyone, but especially people on GLP-1 meds like Ozempic, since it can help combat the less-ideal side effects like hair thinning and muscle loss. Unfortunately, the latter actually happened to me: My doctor recently informed me that I had little to no muscle and needed to start strength training and boost my protein intake accordingly.

Such was and is the case regardless of whether I stay on the medication (I'm tapering off now), and can happen to anyone for a variety of reasons, such as extreme weight loss, insulin resistance, inactivity, and eating improperly while working out. Now, both my sister and I are on protein-fueled, muscle-building journeys, and I’ve noticed an influx of protein-themed content all over my TikTok For You Page, where fitness and beauty creators share protein-packed hacks to benefit hair, skin, and nail health, muscle mass, and energy levels.

After calculating how much protein I’m supposed to eat daily (more on that later), I was shocked to discover my intake was far below what's necessary for my height, weight, and activity level.

Protein FAQ

• What is protein and what are its benefits?
• What happens if you don’t eat enough protein?
• How much protein do you need in a day?
• How does protein help hair, skin, and nails?
• Can eating more protein help you lose weight?
• Protein content of common foods
• How to add more protein into your diet
• High-protein foods, snacks, and meal ideas
• The best protein powders

I’ve since increased my protein in every way possible: mixing protein powder into my coffee, swapping out carb- and fat-heavy meals for more protein-rich ones, and even finding ways to turn my baking hobby into protein hacks, like making protein-rich peanut-butter cookies.

As for how I feel after a few months? Well, my energy levels have improved so much that it kind of makes me mad at myself. If I had known that combatting my chronic fatigue was as easy as making a few simple swaps throughout the day, I could’ve saved myself a whole lot of exhaustion over the years.

I’ve even managed to muster the energy and strength to start weight training alongside my cardio. My hair, skin, and nails are looking and feeling stronger, too, so I can proudly say I’m a full-fledged protein enthusiast now.

Ahead, everything you need to know about getting enough (but not too much!) protein, according to registered dietitians.

“Protein is a source of both macronutrients and micronutrients that our body needs to maintain a healthy and strong body,” Jennifer Beery, RD, LDN, a registered dietitian at Orlando Health, tells Glamour. “Just like carbohydrates and fats, protein, which is made up of amino acids, provides a source of calories but is also a source of beneficial B vitamins, Vitamin E, iron, zinc, and magnesium that are important for building and maintaining healthy bones, muscle, blood, and skin.”

Protein has countless health benefits, adds Amber Ingram, RD, CSO, LD, a registered dietitian at the Ohio State University Wexner Medical Center, “including helping you to feel full, blood-sugar stabilization, and preserving muscle mass.” It can also help with wound healing and tissue building; providing energy; maintaining healthy skin, hair, and nails; and helping the body to make hormones, she says.

“Protein intake helps the body to create keratin, collagen, and elastin in the body,” says Ingram. “Thus, adequate protein intake maintains the health of our hair and skin, because protein is integral for building and repairing cells and tissue in the body.”

Beery concurs, noting that salmon and eggs can be a great source of protein to help build keratin. “Vegetables like broccoli, sweet potatoes, kale, and carrots can also be helpful for maintaining healthy hair and nails,” she says.

Eating inadequate protein can lead to muscle loss, inelastic skin, and thin fragile, hair, says Ingram. “Loss of muscle mass can cause your metabolism to slow down, making any weight-loss goals more challenging, and you may also find your meals are not as satisfying and you may experience more hunger in between meals,” she explains.

You may also notice weakness, fatigue, and decreased immune function, adds Beery. “This is because your body will break down your own muscle mass to create necessary proteins for the body perform necessary functions.”

On the other hand, it’s also possible to eat too much protein, though it’s rare. “Risks for excess protein in the diet is considered low, however some may experience gastrointestinal side effects or there may be an increased risk of kidney stones,” says Beery. “However, data is conflicting and further research is needed on the effects of excess protein intake.”

On a very basic level, the Recommended Dietary Allowance (RDA) for protein intake is 0.8 grams per kilogram of body weight per day (g/kg/d) for the average adult, according to Ingram. “To determine your weight in kilograms, divide your weight in pounds by 2.2, then multiply that number by 0.8 to find out how many grams of protein to eat per day,” she explains. However, that’s not a perfect solution for everyone.

In fact, according to the AMCR Acceptable Macronutrient Distribution Range (AMCR), protein needs can range from 10% to 35% of total daily calories, Beery adds. This means that more-active individuals or those desiring to build muscle may need up to 1.2 to 1.7 grams per kilogram of body weight per day, while people over 40 or 50 might want to increase their protein intake as that’s when muscle loss can set in.

Protein needs can also depend on whether or not you’re pregnant or actively losing weight, and a variety of other factors, so it’s always best to work with a registered dietitian to help calculate your specific energy and protein needs, depending on your nutrition needs and personal health goals.

“Protein intake can help to keep you feeling fuller for longer, which can help prevent snacking and cut total calorie intake for the day,” says Ingram. Increased protein intake can help to maintain muscle mass, which tends to help boost metabolism. “Your body uses more calories digesting protein than carbohydrates, and protein has a higher thermogenic effect,” Ingram continues. “This means greater energy must be expended by your body for digestion.”

However, the the bottom line always come back to all things in moderation, she says. “Calculate your protein needs and compare needs to current intake,” she says. “Some people are surprised that they do not need as much protein as they thought.”

Aim for 20 to 30 grams of protein per meal.

“Aiming for 20 to 30g of protein at each meal can help you to better meet your estimated protein needs and keep you feeling full and satisfied,” says Beery.

Start with breakfast.

Start getting protein in for the day with breakfast. “Switch out breakfast cereal and toast for eggs, low-fat Greek yogurt, or a bowl of warm quinoa instead of oatmeal,” says Ingram.

Space it out.

“Space out your protein intake during the day,” says Ingram. “Your body can only process 30 grams of protein at a sitting.”

Add it to your snacks.

“Incorporate protein into your snacks,” says Ingram. “Add low-fat string cheese, a hard-boiled egg, hummus and veggies, edamame, or nuts and seeds.”

Don’t worry about food pairings. “The old school of thought was that you had to create a complete protein (for example, beans and rice in the same meal). However, it is more important to make sure to have variety during the entire day,” she says.

Make simple swaps.

Some food and drink swaps are so easy to make you won’t even notice you’re boosting your protein. Some of Ingram’s suggestions include:

• Swap out quinoa for rice
• Try soy milk instead of almond milk if you need a nondairy or plant-based option
• Trial whole-grain pasta instead of refined pasta for a protein boost
• Add tofu to a smoothie
• Use Greek yogurt instead of sour cream when making a dip

Plan out your plates.

“When building your plate, you want to aim for half of your plate to come from nonstarchy vegetables such as greens, broccoli, cauliflower, and tomatoes, and the other half to come from a whole grain or starch like brown rice, quinoa, or whole-wheat pasta and a lean protein source,” says Beery. “Adding fruit with some low-fat Greek yogurt and choosing whole grains which are higher in fiber can make your meal balanced and help you to feel fuller at mealtimes, which may lead to less cravings or snacking in between meals.”

Supplement with protein powder.

“If you find getting adequate protein into your diet a challenge with meals and snacks alone, you may consider adding a whey- or whey-isolate protein powder to a smoothie or your oatmeal, or having a protein shake following your workout,” says Beery.

“A protein supplement from pea, hemp, brown rice, or soy protein would be an option if you are following a vegan diet or have other dietary restrictions,” she continues. “Make sure to choose a protein powder that has minimal added sugar, sweeteners, and preservatives, and choose a brand that has undergone third-party testing for quality and safety.”

My personal go-tos are Vital Proteins Performance Powder and Orgain Organic Simple Vegan Protein Powder, depending on how active I plan to be that day.

Getting the 20 to 30 grams of protein per meal is a lot easier when you know off the top of your head how much protein common foods have. So, here’s a quick cheat sheet you can reference when necessary, created by Ingram.

• 3 oz. chicken breast: 26 g protein
• 3 oz. tuna packed in water: 21.7 g protein
• 3 oz. salmon: 17 g protein
• 5.3-oz. container Fage 2% plain Greek yogurt: 15 g protein
• ½ cup 2% low-fat cottage cheese: 11 g protein
• 1 cup quinoa: 8 g protein
• ¼ cup nuts/seeds: 7 g protein
• ½ cup edamame: 7 g protein
• ½ cup beans and legumes: 7 g protein
• 1 cheese stick, 2% milk: 6-7 g protein
• 1 large egg: 6 g protein

Breakfast

“A a breakfast of two egg whites with some spinach and cherry tomatoes, two slices of whole wheat toast, and a half cup of berries with a half cup of low-fat Greek yogurt would provide approximately 30g of protein,” says Beery. Or make scrambled eggs with spinach, onion, and bell pepper.

Lunch

“A Greek chicken salad at lunch with just 3 oz. of cooked chicken can provide approximately 25 g of protein," Beery adds. Another option is to add pouched tuna to some lettuce or bagged salad, says Ingram.

Dinner

“For dinner, 3 oz. of baked salmon, a half cup of cooked quinoa, and 1 cup of steamed asparagus would provide approximately 26 g protein,” says Beery.

Another option? “Make a power bowl with quinoa as a base, throw some frozen chicken breast in the oven, and serve with veggies and brown rice,” says Ingram. “You can also use whole-grain pasta or protein pasta with lean, grass-fed ground beef and marinara.”

Snacks

“Snacks can also be a great time to include some protein. Nuts, Greek yogurt, low-fat cottage cheese, and roasted chickpeas are easy snacks that are satisfying and easy to grab and go,” she continues. Some super-easy, high-protein snacks Ingram suggests include:

• Bell peppers and cucumber dipped into ½ cup of cottage cheese
• Plain Greek yogurt cup with berries
• 1 apple with 1-2 Tbsp. natural peanut butter
• ¼ cup nuts of choice
• String cheese and ½ cup grapes
• Roasted chickpeas

Shop the best protein powders, according to registered dietitians, below.

Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.