Around 60% of adults in the U.S. report they are trying to eat more protein. But do they really need to?

By the Numbers

The actual amount of dietary protein you need depends on a number of factors, including your size, age, sex, activity level, and health status. The Recommended Dietary Allowance (RDA) for protein in the U.S. is 0.8 grams per kilogram of body weight per day (g/kg/d) (0.36 grams per pound). Some research suggests adults who are physically active may benefit from more—up to 1.1 g/kg/d. 

It may surprise you to learn that most Americans already meet or exceed the recommended protein intake. It is estimated the vast majority of U.S. adults eat somewhere around 1.0 to 1.5 g/kg/d.

Protein Benefits

Proteins are built from a mixture of 20 amino acids, some of which are essential, meaning our bodies can’t make them so we need to get from food. Protein plays many important roles in the body, but it may be best known as the building block of muscle. 

“Just increasing protein intake does not build muscle, but protein may help increase muscle strength when combined with a program of regular muscle-building activity,” says Roger A. Fielding, Ph.D., who studies age-related muscle loss at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA). “Additionally, if an older adult is not getting enough protein, the natural muscle loss that comes with aging may be accelerated.” Fielding also recommends people on a low-calorie diet make sure they are getting enough protein to avoid losing muscle along with fat.