Maintaining a balanced diet can be challenging for everyone, and there is a lot of differing information available on what that means. One key part of every diet is protein. As you stroll the grocery store aisles, packaging boasts how many grams of protein are in each serving. Influencers are constantly promoting protein shakes and snacks, and the word just seems to be everywhere. But how do you know how much protein you should have in a day? We spoke with Tiffany Nicar, registered and licensed dietitian and owner of Balanced Nutrition Counseling, to get the scoop on protein.
“For most healthy adults, protein needs are not dramatically different for men versus women,” Nicar said. “The amount one needs is based on body weight, not gender.” So, to learn exactly how much protein you need, grab your calculator.
The current Recommended Dietary Allowance (RDA) is 0.8 gram per kilogram of body weight per day. Take your weight in pounds and divide by 2.2 to get your weight in kilograms. Then, multiply that by 0.8 to find the total grams of protein you should be consuming daily. For example, a 150-pound person would weigh 68 kilograms and would only need 54 grams of protein by this standard.
As a dietitian for 18 years, Nicar disagrees with this model. “Many experts believe that this formula is too low, especially for adults over 50, because it may not be enough to maintain muscle mass and bone health,” she said. “I typically recommend that adults over the age of 50 aim for at least 1.2 grams per kilogram.” So that same 150-pound person would have the goal of 82 grams of protein a day.
Using the same equation, Nicar also had even more specific recommendations. For individuals trying to lose weight, or those using a GLP-1 medication, have the goal of 1.2 to 1.6 grams per kilogram. To maintain your current weight, the goal would be 1 to 1.2 grams per kilogram. And to gain muscle, shoot for 1.6 to 2.2 grams per kilogram.
“If your Body Mass Index (BMI) is over 30, use your adjusted body weight for these calculations rather than your actual weight,” Nicar said. There are several calculators available online to calculate both your BMI and adjusted body weight.
Now that we know how much protein we need, is there a specific type of protein that is better for us? Nicar explained, “Animal proteins tend to be more bioavailable, so they are absorbed more efficiently by the body. That said, plant proteins are still important for overall health, and variety is key.”
But what about protein powders, shakes and bars? “These can be convenient, especially when you are on the go,” Nicar said. “Whey protein isolate is one of the most efficiently absorbed forms of protein. I usually suggest limiting these supplements to one a day so there’s still plenty of room for whole foods.”
As far as when you should eat protein, Nicar suggested spreading your protein intake evenly across all meals and snacks. “This will provide better satiety, more balanced blood sugar and steadier energy.”
