The Scoop on Protein

Protein is a nutrient found in many types of foods. It's vital for life.

Any time your body is growing or repairing itself, protein is needed. Protein helps fight infection. It also carries fats, vitamins, minerals and oxygen around the body, builds and contracts muscles, keeps body fluids in balance and clots blood.

How much protein?

How much protein you need depends on several factors, including age, sex, health status and activity level.

Protein serving goals:

  • 1.2-1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements.
  • Get general recommendations on daily servings by calorie level.

The latest Dietary Guidelines for Americans recommend eating more real food.

A plate of healthy protein foods, including salmon, beans and nuts

Prioritize Protein Foods at Every Meal

  • Prioritize high-quality, nutrient-dense protein foods as part of a healthy dietary pattern.
  • Consume a variety of protein foods from animal sources, including eggs, poultry, seafood and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds and soy.
  • Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried or grilled cooking methods.
  • Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives. If preferred, flavor with salt, spices and herbs.

Can you get enough protein from food?

Most people can get enough protein from their diet. Unless you're an older adult with a limited appetite, have a restricted diet or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky and naturally includes beneficial nutrients.

Should you use supplements?

Speak with your doctor before using supplements. Protein powders and other supplements may be more convenient, but are unnecessary for most. Older adults may benefit from increasing protein slightly, regardless of their exercise routine; however, for most, resistance training is more effective than supplementing protein.