How Much Protein You Really Need, According to the Experts (2025)

Protein has entered its influencer era. Once, it was simply the macronutrient behind muscle repair. Now it’s now the face of the wellness-industrial complex, sold as a fix for satiety, energy, and the nebulous goal of longevity. It’s in Starbucks' cold foam. It’s in bottled water. It’s Khloe Kardashian-blessed popcorn. If it can be fortified, a protein-packed version of it is likely available on a grocery shelf near you.

And we’re eating it up. According to Cargill’s 2025 Protein Profile, 61 percent of consumers say they’re upping their protein intake—up from 48 percent in 2019. More than half check protein counts on nutritional labels, and 62 percent of parents say they’re willing to pay more for foods labeled “a good source of protein.”

I’m not above it. I’m drinking a protein smoothie as we speak. Almond milk, acai, pitaya, passion fruit, and two scoops of Aloha’s vanilla protein powder—just enough to convince me it’s not just dessert. If you're curious if you're eating enough (short answer: you probably are), read on. We answer your questions about your protein consumption here.

Protein is one of the few nutrients with universal appeal, credited with everything from building muscle to promoting weight loss to healthy aging. It has recently been rebranded as a veritable fountain of youth.

This isn’t the first time a single macronutrient has dominated the spotlight. “It was all about low fat in the ’90s, and then keto and low carb most recently,” says registered dietitian Gretchen Zimmermann. “I feel like the high protein trend is a spin-off of that.”

Body ideals have shifted with the popularity of GLP-1 medications like Ozempic and Wegovy. “A lot of this obsession stems from the broader societal conversation about body composition and a fixation on leanness and muscularity,” says Kendrin Sonneville, a registered dietitian and behavioral scientist at the University of Michigan.

Because these drugs typically suppress appetite, users are encouraged to prioritize protein to maintain energy and muscle mass while eating less overall. It’s created a new market opportunity for brands eager to peddle protein-forward products to this growing demographic.

Also, “protein is very cheap to add to food,” says Federica Amati, a medical scientist and registered public health nutritionist. “From a food manufacturing standpoint, you could sell the same product with a little bit of added whey—which costs nothing—and you would make more money.”

Meanwhile, influencers, biohackers, and longevity-focused researchers like Peter Attia—author of Outlive and chief science officer of supplement company David Bars—have popularized the idea that higher protein intake may improve not just lifespan but health span, which is the number of years you’re active and independent.

Unless you’re in a specific at-risk group, most likely, yes. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. People over 65 may require more, closer to 1.2 grams per kilogram, for maintaining muscle mass. But these estimates are meant to prevent deficiency, not necessarily to optimize health. (You can use this protein calculator to determine your daily intake.)

“Most Americans meet their protein requirements without any difficulty," says Amati, and “without having to take protein supplements or any sort of specialized food.” That said, many experts suggest that the RDA is the minimum, not a goal, especially for groups with higher protein demands.

These groups include older adults, pregnant or breastfeeding people, anyone recovering from illness or surgery, and those who exercise regularly. Athletes and bodybuilders may aim for up to twice the RDA, but that’s not a general recommendation.

It depends on your age, activity level, and dietary goals, among other factors. Athletes and bodybuilders, for example, may benefit from eating two to three times the RDA, according to studies that show slight improvements in muscle growth and repair at those higher levels.

“As folks get older, muscle mass naturally declines,” says Sonneville, referring to a condition known as sarcopenia. “Research suggests that higher protein intake during that time, in combination with resistance training or weight-lifting, can help preserve muscle strength and function.”

Women going through perimenopause, menopause, and postmenopause may need even more protein, since the drop in estrogen accelerates muscle loss and increases the risk of bone conditions like osteopenia and osteoporosis. In those cases, a combination of protein, calcium, and vitamin D can support bone health.

Some need less. People with kidney or liver disease, for example, are often advised to limit protein intake to avoid overburdening those organs. And if you’re mostly sedentary, you may not need as much protein as marketers would have you believe. That’s why it’s best to check in with a health care professional.

But it’s not just about quantity. The quality of protein and how you spread it out over meals throughout the day matters more than hitting any magic number.

The most beneficial sources of protein come bundled with fiber, unsaturated fats, and other essential nutrients. That’s why registered dietitians recommend whole foods like legumes, fish, poultry, tofu, dairy, seeds, and nuts over ultra-processed alternatives. Protein bars and snacks may boast high protein counts on the label, but they’re often stripped of the nutritional context. In short, high protein doesn’t always mean healthy.

The timing matters, too. Starting your day with a protein-rich breakfast may help reduce cravings later in the day. Eating protein within 30 minutes after a workout can help repair muscle tissue. And instead of front-loading or back-loading your daily intake, it’s more effective to spread protein across meals. Staying hydrated is also important; water helps with protein digestion and nutrient absorption.

Biologically, there’s a limit to how much protein your body can use at a time. Once needs for muscle repair and other functions are met, excess protein may be converted into energy or stored as carbohydrates.

For most healthy people, eating more than the RDA for protein isn’t inherently dangerous. “We typically don’t see consequences to kidney function or extreme dehydration at two to three, even four times the RDA,” says Amati.

That said, excess protein from animal sources, especially red and processed meats, has been linked to increased risks of LDL cholesterol, heart disease, colon cancer, and kidney stones. People with existing kidney disease should take extra care. Their doctors may recommend dialing down protein intake, especially from saturated fat-heavy foods. And people with dyslipidemia should be cautious about consuming eggs.

“There’s a risk that people who are chasing these protein goals start consuming foods that are far less nutritious than foods they might have had otherwise,” says Sonneville. “The food industry has certainly capitalized on our fixation by creating all of these ultra-processed products that are advertised as being high-protein.”

There’s also the psychological toll. “It could promote anxiety related to eating and food, potentially disordered eating or obsessional thinking that distracts from a bigger picture of overall diet quality,” Sonneville says.

Ultimately, the goal isn’t just to eat more protein; it’s to eat better overall. “A diet made up more of whole foods and less of processed foods is going to be generally more health-promoting,” says Sonneville. “Nutrition is never just about one nutrient. Balance, variety, enjoyment, those are the things that matter most.”

• Kendrin Sonneville, ScD, RD, registered dietitian, behavioral scientist, and public health researcher at University of Michigan's School of Public Health.
• Gretchen Zimmermann, RD, a registered dietitian, certified diabetes care and education specialist, board-certified obesity and weight management specialist, and VP of Clinical Strategy at Vida Health.
• Federica Amati, PhD, a medical scientist, registered public health nutritionist, and head nutritionist at Zoe Science and Nutrition.

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