Adequate protein is important for health and normal bodily function. The recommended dietary allowance (RDA) of protein varies depending on factors such as age, sex, and overall health.
Protein is a macronutrient and the main component of many different body parts. As such, it is important to consume a suitable amount to support health. However, consuming too much or too little protein can lead to health issues. Therefore, it is advisable for protein to account for roughly 10–35% of an adult’s daily calories.
This article explores what protein is, why it is important to consume the right amount, how to calculate someone’s protein needs, where to get protein from, and the risks of consuming too much or too little.
Protein is the main component of a person’s muscles, skin, bones, organs, hormones, enzymes, and many other body parts. It makes up a significant amount of the body.
Protein is a nutrient that the body needs to create and repair cells. Protein is made up of building blocks called amino acids, some of which the body can synthesize.
There are 9 amino acids, however, that the body cannot synthesize. They need to be consumed through a person’s diet.
Protein is important because if a person has too much or too little, they risk developing health conditions.
Without protein, the body may not be able to heal properly or function normally. This includes cell growth and repair and the production of hormones, red blood cells, and enzymes.
A person’s protein requirement will vary depending on a number of factors. For this reason, ensuring that people consume enough protein for their individual situation is very important.
The Recommended Dietary Allowance (RDA) of protein varies depending on a number of factors, including a person’s:
- age
- sex
- activity levels
- overall health
- muscle mass
- whether they are pregnant or breastfeeding
The
The Dietary Guidelines for Americans recommends the below minimum protein intakes for various groups.
| Age and sex | Total RDA in grams (g) per day |
|---|---|
| Babies and children | |
| 6 – 11 months | 11 |
| 1 – 3 years | 13.0 |
| 4 – 8 years | 19.0 |
| Males | |
| 9 – 13 years | 34.0 |
| 14 – 18 years | 52.0 |
| 19 – 70 years and older | 56.0 |
| Females | |
| 9 – 13 years | 34.0 |
| 14 – 70 years and older | 46.0 |
| Pregnant or lactating people | |
| Any age | 71.0 |
It is important to note that the above RDA guidance relates to minimum intake neccesary for the good health of an average person.
These RDA amounts can be a good place to start as a baseline protein intake for many people, but accurate needs it is best to get a recommendation from a registered dietitian.
The above guidance on protein intake relates to the minimum intake for average Americans. There are many individual circumstances that affect a person’s protein needs.
Physical activity
Being physically active increases a person’s protein needs. A 2016 study recommends eating:
- 0.8–1.0 grams (g) of protein per kilogram (kg) of body weight for minimal activity levels
- 1.3 g/kg body weight for moderate activity levels
- 1.6 g/kg body weight for intense activity levels
Athletes People engaging in heavy strength training may benefit from a daily protein intake of
Pregnant or lactating people
Eating a healthy diet is important during pregnancy.
As shown in the chart above, the recommended protein amount that pregnant or lactating people should consume is much higher than that of non-pregnant or lactating people.
People can include protein in their diet by eating both animal and plant-based sources of protein.
Plant-based
Plant-based protein sources include:
Animal-based
Hig-protein anima products
- lean meats such as beef, lamb, pork
- poultry such as chicken and turkey
- fish and seafood, such as shrimp, lobster, oysters
- dairy products including milk, yogurt, cheese
- eggs
The Dietary Guidelines recommend reaching 5.5 ounces (oz) of protien a day. This means people should try to aim at least 2 oz or serving of protein if consuming 3 meals a day; though this may be higher or lower depending on your nutritional needs.
If a person consumes too little protein, they are at risk of developing several conditions. These conditions may include the following:
Muscle mass loss
If a person does not consume enough protein, they may lose muscle mass.
When the body is not receiving enough protein from a person’s diet, it may tap into the reserves of protein stored in the muscle to help with more important bodily functions.
Increased appetite
Protein consumption i
Severe protein deficiency
Protein deficiency can lead to malnutrition and other severe health risks, including:
- stunted growth
- problems with the skin, hair, and nails
- fatty liver
- edema (swelling)
- fatigue
- increased risk of infection
Severe protein deficiency from lack of dietary intake is rare in the United States but may also occur due to liver and kidney disorders, inflammatory bowel disease, other nutrient absorption problems, and advanced cancers.
As with any extreme diet choices, there are risks associated with long-term excess protein consumption, especially if high protein consumption depletes other essential macronutrients.
For example, diets prioritizing meat consumption while restricting carbohydrate intake may lead to inadequate fiber consumption. This in turn, can cause several gastrointestinal complaints such as constipation and flatulence.
Long-term high protein intake
In most cases, eating up to 2 g/kg body weight of protein as part of a healthy, balanced diet is safe.
Learn more about how much protein is too much here.
Adequate protein consumption is crucial to sustain normal bodily function, but too much or too little protein may cause health issues. It is important that a person eat the right amount of protein based on their needs.
People should speak to a healthcare provider, dietitian, or nutritionist before drastically changing their diet in any way.