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What Is Protein?
Simply put, proteins are long, complex molecules of amino acid chains. They’re one of the three macronutrients the body needs: carbohydrates, fat, and protein. You may have heard the phrase "tracking macros," which means paying attention to how many of each macronutrient you're getting every day.
According to the National Library of Medicine, protein is in every cell in the body, and we need to replenish it from the foods we eat to maintain bones, muscle, and skin. Protein foods come from a range of dietary groups, including eggs, meat, dairy products, nuts, beans, and some grains. Because the body doesn’t store protein, we need to eat it every day (unlike fat and carbs, which our body can store for later use).
Plant-based proteins are increasingly popular, from beans and lentils to plant-based meats like Beyond and Impossible brands. If you’re vegetarian or vegan, be sure to get a variety of plant-based proteins (including soy and quinoa) to give your body all of the essential amino acids it needs to build protein.
Weight Loss and Protein
According to research published in the Journal of Obesity & Metabolic Syndrome that looked at the effects of protein on body weight, consuming more dietary protein can support weight-loss efforts for several reasons:
- It improves satiety overall, so when you eat enough protein in a meal, you feel full for longer, which can lead to eating fewer calories in general.
- It boosts what's called "diet-induced thermogenesis," or DIT, which is a process that affects your metabolic rate and even how well you absorb nutrients. Increasing your DIT can help you burn calories more effectively, even when you're sleeping. The study notes that protein elevates your DIT more than carbs and fat do.
- It prevents the loss of lean muscle mass, which is a big deal because any weight loss—no matter how to get there—involves a decrease in both fat and muscle mass. To counteract the effect of reduced muscle, incorporate strength training into your exercise mix. Getting enough protein is also a crucial part of maintaining your muscle mass.
The researchers added that other clinical trials have shown that consuming the right amount of protein can improve body composition and that it may have long-term effects, including the prevention of weight regain following initial weight loss.
Other Benefits of Protein
In addition to supporting weight loss, protein provides other health advantages. Some of the key benefits are:
- Support for bone health, particularly for older adults who lose bone density due to aging. Protein can slow this process and prevent or delay the development of osteopenia and osteoporosis—two conditions related to lower bone density.
- Improvement of gut health, since about half of the dietary protein you consume daily contributes to the production of enzymes, and a portion of these enzymes are used by the body to aid digestion and breakdown of nutrients.
- It helps lower the risk of heart disease, particularly if you choose protein sources like fish and shellfish, according to the American Heart Association (AHA). That's because these proteins also have omega-3 fatty acids, which may reduce the risk of heart failure, coronary heart disease, cardiac arrests, and the most common form of stroke. The AHA adds that plant-based sources of protein, especially beans, nuts, and legumes, also offer essential vitamins and minerals.
With these types of far-ranging advantages, along with the potential effects on weight loss, protein has a great deal of clout when it comes to supporting your health—but only if you're eating an adequate amount every day.
How do I calculate how much protein I need?
The National Library of Medicine notes that how much protein you need depends on several factors, including your age, sex, current weight, and level of physical activity.
One easy way to determine your daily level is by using a protein calculator like ours. Once you know your amount, start tracking how much protein each food contains. This information is available on nutrition labels for packaged foods. For unpackaged options, you can do a simple web search—for instance, search for 5 ounces of chicken breast—or use a guide (such as this one from Johns Hopkins Medicine).
Here’s a short reference list to get you started:
- 1 egg = 6g protein
- 3.5 oz boneless skinless chicken thigh = 18.6g protein
- 1/2 cup canned black beans, drained & rinsed = 6.9g protein
- 100g plain full-fat Greek yogurt = 8.8g protein
- 1 ounce whole almonds = 6g protein
- 1 cup 2% milk = 8g protein
- 7 oz plain Greek lowfat yogurt = 19.9g protein
- 1 ounce cheddar cheese = 6.7g protein
- 1 slice (84g) firm silken tofu = 5.8g protein
- 1/3 cup quick rolled oats, dry = 3.5g protein
How much protein a day do I need?
Once you understand your daily protein intake, you can adjust based on specific goals, such as losing weight, or fitness goals like muscle gain. (Use our protein intake calculator to help you make adjustments.)
According to the U.S. Dietary Guidelines for Americans, 10 to 35 percent of your total daily calories should come from protein. For example, if you eat 2,000 calories a day, ideally you should get 50-175 grams of protein per day. Ten percent of 2,000 calories is 200 calories of protein, or 50 grams. (There are four calories in each gram of protein, so 50 grams of protein is equal to 200 calories.)
To put that into perspective, the Recommended Daily Allowance (RDA) suggests that normal healthy adults eat at least 0.8 grams per kilogram of their body weight each day. However, research has shown that the optimal amount of protein for people on a weight care journey may be slightly higher, at 25 to 30 percent of total daily calories, or up to 1.5 grams per kilogram of body weight. However, your protein requirements may be lower if your activity level is more sedentary. If you have other goals, such as building muscle, you will likely need more protein.
Can you eat too much protein?
Protein may well be the most popular macronutrient these days. And there are all kinds of ways to get it into your diet—from protein supplements, plant-based or whey protein powder, and protein shakes to protein-packed nutrition bars, amped-up yogurt, protein chips, and even protein-fortified ice cream.
But too much protein, especially from animal sources, can also introduce more saturated fat into your diet (which isn’t good for your heart). Saturated fat can increase your risk of heart disease and type 2 diabetes. Eating a balanced diet is important. Instead of filling your plate almost entirely with protein, you’ll also want to include some healthy carbs and fats. And be sure your daily calorie needs match your activity level to help you reach your weight goals.
Kidneys can get stressed from processing too much protein waste, especially among people with certain medical conditions, including kidney disease. Too much protein and not enough healthy carbohydrates can increase the risk of developing kidney stones. For some people, changing the type of protein sources can help reduce the stress on the kidneys. It’s helpful to work with a registered dietitian or health care provider to determine your optimal protein intake and the best way to meet your protein needs.
It can take some time to understand how much protein you need each day and whether you should increase or decrease your amount as you lose weight. But considering all the benefits, including weight loss, it's worth the effort. As you gain greater awareness, talk with your Found health care provider about your protein needs to ensure you're on track, especially as your weight decreases while on weight-loss medication.
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