If you’re anything like me, once you pick up even one dumbbell, typically your next thought is something like this: how much protein do I need to build up the muscle I just blasted? Should I do one of those chicken-and-broccoli-for-the-week meal preps? How long does chicken stay in the fridge? Or maybe you’re normal. But either way, you’ve probably wondered about your protein requirements.
Depending on your preferred source, you might hear that 1 gram of protein per pound of bodyweight is the general standard. It’s easy to remember. It equates to roughly 7 skinless chicken thighs (approximately 28g/thigh) per day, for average weight (197 pounds) of an adult American male.
On the other hand, the 2020-2025 Dietary Guidelines for Americans, published by the Department of Health and Human Services and the Department of Agriculture, puts the daily goal of protein at 56 grams for men aged 19 and up. That’s just 2 chicken thighs. There are several chicken thighs of difference between the bro standard and these dietary guidelines—so how many grams of protein is just right?
Like your deadlift max or squat range-of-motion, your protein requirements are deeply personal. As Dr. Spencer Nadolsky, an obesity and lipid specialist and Medical Director for Weight Watchers explained, your body weight is the first factor that matters for calculating protein intake. “The higher your body weight, and more specifically your lean body mass, the higher your protein needs,” Nadolsky said. But your goals also matter.
Shea Mills, a Phoenix-based registered dietician nutritionist at the Mayo Clinic, said the average adult requires .8-1.2 grams of protein per kilogram of bodyweight per day. That’s about half the gram-per-pound rule of thumb.
But that number goes up for those trying to make or maintain gains. “Strength athletes and adults that are exercising at a moderate intensity more than 4 days per week should typically consume 1.5 to 2 grams of protein per kilogram of bodyweight,” Mills said. That’s roughly the bro-science standard.
As Nadolsky explained, protein is the only macronutrient that we need in order to live. “Technically speaking, carbohydrates and fat are not as necessary. Since many of our organs and tissues are made of protein, by not consuming enough protein, we would be at risk of breaking them down to a point where we become unhealthy in body function,” he said.
“Those that are trying to lose weight may want a higher protein intake to help with muscle retention,” he said. Physical activity also plays a huge role: if you’re lifting weights, that presents a need to increase your protein intake.
There are diminishing returns when you consume too much protein, and he generally advises a maximum of 1.6 grams per kilogram of bodyweight. (Roughly five chicken thighs.) “Once you start getting above that level, the benefits are less certain,” he said.
Going past 2 grams of protein per kilogram of bodyweight, Mills said, also may contribute to increased fat stores, “because our bodies are not able to utilize a surplus amount of protein for fuel,” she said. Focusing too much on protein can also push other important things off our plate.
Since many protein sources are animal-based, they tend to be higher in fat than carbohydrate-containing foods, she added, which means upping protein can mean upping fat, “which can negatively affect cardiovascular health,” Mills said. And protein-at-all-costs can crowd out other valuable nutrients: “The more protein we consume, the less likely we are to consume a balanced amount of other food groups including carbohydrates, fruits, and vegetables, which are pertinent for energy, rich in fiber, vitamins, and help prevent against chronic diseases.”
While foods that contain all nine essential amino acids—also known as “complete proteins”—are typically consumed via meat, fish, dairy, and eggs, Mills noted that soy, quinoa, buckwheat, amaranth, chia seeds, hemp seeds, and nutritional yeast are all complete plant-based proteins.
And don’t let the name fool you. “Incomplete” proteins, like beans, peas, nuts, and vegetables, she said, “typically contain many of the vitamins and minerals our bodies require to function at an optimal level.”
There is an old notion that too much protein harmed the kidneys, though Nadolsky said there “isn’t great evidence that this is the case in healthy individuals with healthy functioning kidneys.” For the general population, most people are getting adequate amounts of protein, Nadolsky said, but this is due to an overall high consumption of calories.
In short, you’re probably getting enough protein. And 1 gram of protein per pound of bodyweight is probably fine, but that is a lot, and eating that much is also probably not necessary. Either way, don’t let your protein intake get in the way of your vegetables.
