I’ve noticed references in Emily’s posts to protein (and her high-protein turkey snack of choice). This has raised some questions for me about evidence-based ideal protein amounts/ranges and how important it is compared with all the other dietary stuff we’re told (which Emily often says there isn’t great data on).
—Anonymous
The recommended daily amount of protein for a healthy adult woman is 0.8 grams per kilogram. So in practice, that would mean a woman who weighs 140 pounds (63.4 kg) would need 51 grams of protein a day.
That’s not so much. The yogurt I eat for breakfast has 14 grams of protein, and the Greek salad with grilled chicken that I order from Chopt at least once a week for lunch has 30 grams of protein. That means I am nearly to that goal before I sit down to dinner.
However, there are reasons why you might want to increase your protein intake above the recommended amount. Some people — I am one of them — find that increased protein consumption helps them feel more energized throughout the day. This may be because when you consume protein and carbohydrates together, the carbohydrates are absorbed more slowly, leading to more stable blood sugar, as opposed to blood sugar that rises and then crashes, causing fatigue.
There is also a wealth of data in the sports nutrition literature suggesting that increased protein intake is needed to build and maintain muscle mass. The levels cited in the literature would have our hypothetical 140-pound woman packing in 88 to 126 grams of protein per day spread over four meals. This would definitely require more planning — and maybe some turkey snacks — to achieve.
How much protein you need will differ from the needs of others depending on your body size, your activity level, and your fitness goals. A registered dietician can gather all this information from you and develop personalized goals for protein intake, and other macronutrients as well.
Community Guidelines
Log in
If eating a certain amount of protein makes you feel good, fantastic.
But almost nobody is short of protein who has enough access to food generally. If they are it’s a sign of an absorption issue or extreme dietary restrictions (like an autistic kid who will eat a very small range of foods), not just not eating enough protein by choice. That doesn’t really exist as a thing. Serious athletes may need to plan a certain diet. But everyone else gets enough protein just because.