16 Easy Ways To Eat More Protein + How Much You Need Daily

The topic of protein can be controversial, with clashing opinions regarding how much you need to eat and when. 

Protein is well known for its role in rebuilding and repairing tissues broken down during exercise, like muscle tissue.

Protein isn’t just important for muscle, though. You need protein to survive and thrive. “Protein plays a role in building bones, muscles, cartilage, skin, and virtually every body part and tissue, "says registered dietitian nutritionist Alex Larson, MS, RDN. "It has a critical part in carrying oxygen in the blood, metabolic reactions, immune function, and brain function.”

So what is adequate when it comes to daily protein intake? 

The recommended dietary allowance (RDA) for the average sedentary adult is a conservative 0.8 grams per kilogram of body weight per day (g/kg/d). That would look like 60 grams of protein for a person weighing 165 pounds (75 kilograms). 

After consulting protein experts and digging into the research1, we believe that the RDA for protein is low and that most active people should aim to consume at least 100 grams of protein per day for optimal health.

The Journal of the International Society of Sports Nutrition (ISSN) takes that recommendation a step further and says active people looking to build or maintain muscle should eat 1.4 to 2.0 grams of protein per kilogram of body weight2. If you’re keeping score, that would be 105 to 150 grams of protein per day for a person weighing 165 pounds. 

Resistance-trained individuals eating in a calorie deficit may need even higher protein intakes (2.3 to 3.1 g/kg/d) to minimize muscle loss during weight loss. 

All that is to say, protein intake is individual and depends on several factors, including your age, weight, activity level, and goals. Your protein requirements will also change throughout your life. For example, women might need to adjust their protein intake during pregnancy and lactation to keep up with their body’s needs. People over 65 may also need to increase their protein intake since the body uses protein less efficiently as we age3.

Not all protein is created equal—different sources are composed of different arrays of amino acids. Protein from animal sources contains all the essential amino acids that humans need to build and maintain muscle. Plant proteins often don't, and are therefore labeled "incomplete proteins."

One amino acid of particular importance is leucine, which plays a key role in stimulating muscle protein synthesis, says Stephan van Vliet, Ph.D., a scientist in the Center for Human Nutrition Studies at Utah State University who studies how food and physical activity impact human health.  

When we consume adequate leucine, we stimulate the mTOR pathway4, which controls muscle protein synthesis (the creation of new muscle). Research shows that 2.5-3 grams of leucine are needed to stimulate muscle growth; this is known as the "leucine threshold."

It's much harder to reach this threshold with plant proteins than with animal proteins. To crunch the numbers, one 3.5-ounce serving of chicken breast contains5 2.3 grams of leucine. You would need to eat 5.3 ounces6 (about 2.5 servings) of lentils to reach this same threshold.

The same goes for protein powder supplements. "In whey protein, leucine is about 12%, so 23 grams of whey protein isolate will trigger [the 2.5 threshold], whereas in soy protein isolate, it's about 7.8%, so now you need 33 or 34 grams," leading amino acid requirements researcher Don Layman, Ph.D., previously told mindbodygreen.

Most people eat the bulk of their daily protein intake at dinner, which might not be a great strategy for building muscle7. 

The latest research on protein timing suggests distributing protein in meals throughout the day to maximize muscle growth8.

And in general, Layman told mindbodygreen, "the first meal of the day after a nighttime fasting period is the most important for muscle protein synthesis (MPS)." MPS is a metabolic process9 that's important for building and maintaining muscle mass (so don't skip breakfast if you can help it).

While meeting your total daily protein intake is the first priority, eating a 0.25 to 0.40 g/kg dose10 of high-quality protein every three to four hours has been shown to improve body composition and performance in individuals who exercise. 

Using our 165-pound person as an example, that would look like 19 to 30 grams of protein per meal. 

Animal protein sources are considered "complete proteins" because they contain all the essential amino acids (including all-important leucine) in sufficient amounts. 

This is a big plus, but one downside of animal protein is that it can be less sustainable than plant protein.

For example, for every kcal of protein that grain and bean proteins provide, they require two kcals of fossil fuel energy to produce, while beef requires 40 kcals of fossil fuel for every kcal of protein it provides. Producing one kilogram of animal protein also requires about 100 times more water12 than producing one kilogram of grain protein. 

On the plus side, fossil fuel energy consumption can be reduced by about half13 if the animals are fed on high-quality pasture lands and raised regeneratively, instead of in factory farms. As a consumer, you can buy meat from small local farms or use sustainable meat subscription boxes to reduce your environmental impact. 

Though plant-based proteins are considered incomplete proteins because they don’t provide a sufficient amount of all the essential amino acids, “They provide fiber and phytochemical antioxidants that benefit the health of our gut as well as our body’s ability to protect cells from outside stressors, thereby reducing the risk of chronic disease,” says performance dietitian and consultant, Kelly Jones MS, RD, CSSD.

While taking a food-first approach is always wise, protein powder supplements offer a quick and convenient way to fill protein gaps in your diet.

Many protein powder options are available, from milk-based (whey) to plant-based, and even cricket, egg, or beef-derived protein supplements. 

Healthy people without pre-existing kidney or liver damage or dysfunction don’t need to worry too much about overeating protein. 

What you need to watch for is an excessive intake of protein primarily from animal products. “High protein foods may be higher in total fat and saturated fat, which can lead to high blood cholesterol lipids and heart disease,” advises Larson. 

A high-protein diet can also crowd out essential nutrients from carbohydrates and fats, like vitamins, minerals, fiber, and antioxidants.