Protein. These days it feels like the word that begins and ends all things. (What are you eating? Protein. What's your secret for losing weight? Protein. How was your weekend? Protein.)
"Protein is an essential nutrient that builds and repairs tissues including skin and muscle, and also and makes hormones and enzymes," says
Barbie Boules, R.D.N., a registered dietitian in Illinois. So yeah. There's a reason why we should be eating it.
But in a land of
Whole30 challenges and keto diets, how much protein should you actually be eating? Boules says it's a question she gets all the time.
Unfortunately, it's an answer that requires some math (I know, I'm sorry!). That's because it's not a fixed number. Claire Martin, R.D., co-founder of Being Healthfull, says the RDA (recommended daily value for protein intake) is about 0.36 grams per body weight pound.
Meaning...if you weigh 140 pounds, then you should be eating 50 grams of protein daily.
However, that protein number is a variable that depends on your health and fitness needs, Martin says. For example, if you are exercising and trying to lose weight, then Martin says she would increase protein intake to about 0.5 grams per current pound of body weight. So for 140 pounds, that protein RDA goes up to 70 grams per day.
On the other hand, people hoping to lose weight and see muscle gain can increase protein intake to between 0.8 grams and 1 gram of protein for every 1 gram of bodyweight, Martin says. Otherwise, you won't see muscle gains.
This is where supplemental protein (powders, bars, etc.) might come into play, Boules says. If you are very physically active (e.g. a marathon runner or extreme sports participant) or aren’t getting an ample amount or protein from foods, then you might want to try a powdered supplement made from pure protein with no additives or sugar that can be added to a daily beverage.
In general though, Boules advises sticking to whole food sources of protein, like lean meats, fish, eggs, beans, nuts, and grains. She likes a balance of 50 percent carbs (1/2 from starches and 1/2 from fruits and veggies), 25 percent healthy fats, and 25 percent lean protein for most meals. "This is not perfect for everyone, but merely a general guideline," Boules says.
The 35 Best High-Protein, Low-Carb Snacks, According To Nutritionists
And don't forget: If you're increasing your protein intake to meet a fitness or weight-loss goal, then you'll have to consume fewer calories from carbs or fat to make up for the extra protein calories you're consuming, Martin says. She recommends using an app like MyFitnessPal or Cronometer to keep track of macronutrients (protein, carbs and fats).
The bottom line: Get your daily protein intake (at least 0.36 times your body weight) from whole food sources where possible, and adjust amounts accordingly if you're looking to lose weight or build muscle.
Caroline Shannon-Karasik is a writer and mental health advocate based in Pittsburgh, PA. In addition to Women's Health, her work has appeared in several print and online publications, including The Cut, Tonic, Narratively, Good Housekeeping, Redbook, and DAME. She is currently writing a collection of essays.
As an essential nutrient, protein is an important part of your diet. But how much is too much, and what happens if you eat more protein than you need? For many people, nothing -- the body is able to get rid of protein it doesn't need, and going just a little beyond daily recommendations isn't likely to be a problem. However, there are more serious risks to consistently and severely overdoing it on protein.
Factors to Consider
Not everyone needs the same amount of protein in a day. Women typically need less than men because they tend to be smaller and have lower percentages of muscle mass. Getting enough protein helps women build and maintain muscle mass and bone strength, manage hunger and potentially aid weight loss and weight maintenance. Elderly women, pregnant women and women who are very active need more protein than sedentary women.
Protein Recommendations
A standard recommendation for a healthy woman is 46 grams of protein per day, and most women easily meet or exceed that amount.
The Recommended Dietary Allowance (RDA) of protein is based on body weight, 0.8 grams of protein per kilogram of body weight. For a 150-pound woman, that's about 55 grams of protein per day. The International Society of Sports Nutrition states that athletes may eat as much as 2 grams of protein per kilogram of body weight to aid with muscle mass gain and maintenance. For a 150-pound woman, that is 135 grams of protein per day.
Effects of Too Much Protein
One common effect of eating more protein than you need is weight gain. Excess protein comes with excess calories, after all. In some people, following a high-protein diet for an extended period of time may increase the risk of diabetes, kidney damage, osteoporosis, heart disease or cancer. People who already have compromised kidney function are especially at risk.
What to Eat
The type of protein you eat may make a difference. Getting your protein from whole foods, such as fish, poultry, legumes, nuts and seeds will deliver more overall nutrients. Additionally, your body's hunger-regulating devices may not make it possible to eat what is "too much" protein for you if you're getting all that protein from whole, natural foods.
Unless you have gotten clearance from your doctor, avoid getting most of your protein from supplements or animal products. Supplements may cause digestive discomfort and related symptoms, such as bloating or diarrhea, and large amounts of animal protein in particular tend to make cells multiply faster, which can make someone more susceptible to cancer.