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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.
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:
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.
In addition to supporting weight loss, protein provides other health advantages. Some of the key benefits are:
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.
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:
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.
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.