Protein is key to a well-balanced diet—but has the current hype outpaced actual needs? Many fitness influencers promote getting anywhere from 100 to 200 grams of protein a day (or more), but that might not be right for you. To separate fact from fad, we’re answering common questions and sharing easy ways to add protein to your meals.
01
What is protein and why does it matter?
Protein is an essential macronutrient. It’s found in every cell of your body, from your muscles and bones to your skin and hair. In fact, your body produces more than 10,000 proteins that carry out vital functions, such as supporting growth, tissue repair, and metabolism.
Proteins are made of amino acids. While your body needs 20 different amino acids to perform properly, nine of those can only be obtained from food. Proteins that come from animal sources contain all nine of these amino acids, but proteins that come from plants don’t always include every essential amino acid.
02
How much protein do you actually need?
Most people should get at least 0.36 grams of protein for every pound of body weight, but how much is right for you can vary based on factors such as age, sex, activity level, and health goals. For example, if you exercise regularly, your needs may be closer to 0.5 to 0.68 grams per pound of weight—that’s 80 to 109 grams of protein for a person who weighs 160 pounds. To determine the amount of daily protein you need, this calculator from the USDA can help.
03
What happens if you get too little—or too much?
If you don’t get enough protein, you might experience hair loss, mood swings, loss of muscle, and a less effective immune system. On the other hand, some extreme high-protein diets may restrict carbs so much that you miss out on fiber and other key nutrients. This could lead to health issues such as constipation, headaches, and bad breath.
04
Is 100 grams the “magic number”?
You may have seen videos on TikTok where fitness influencers share how to get 100 grams of protein a day. While this amount might be right for some, it’s important to remember everyone has different needs. If you’re making big changes to your diet to achieve weight loss or fitness goals, don’t rely on TikTok. It’s a good idea to consult with your doctor or a registered dietitian to do so safely.
05
What does research say about high-protein diets?
Research links high-protein diets to benefits such as helping with weight management. One 2024 observational study suggests that diets higher in plant protein may help reduce your risk of cardiovascular disease. Studies also indicate that high-protein diets can help athletes with their endurance and muscle recovery.
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What are the best protein sources?
Getting your protein from diverse sources can help ensure you get enough nutrients and feel satisfied. Luckily, there are countless ways to get your protein while enjoying variety in your day-to-day meals. According to USDA guidelines, good sources of protein include lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products.
For a heart-healthy diet, the American Heart Association recommends eating plenty of omega-3-rich fish, such as salmon and anchovies, and fiber-packed plant proteins, such as beans, lentils, and nuts. If you’re a fan of red meat, look for lean, grassfed cuts and enjoy in moderation.
07
What about vegetarians and vegans?
Vegans may find it challenging to get all the essential amino acids in their diet. Eating a variety of high-quality plant-based proteins—such as beans, nuts, and tofu—throughout the day will usually do the trick. Vegetarians, meanwhile, can boost protein intake with foods like yogurt, milk, cheese, and eggs. Supplements can also provide a protein pick-me-up. Visit our vegan protein cheat sheet for 12 top choices for plant-based protein.
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How can you add more protein to your day?
“Many people tend to backlog protein by consuming large amounts at dinner,” says sports dietitian Roxana Ehsani, RD. Ehsani suggests adding a high-quality protein source to each meal and snack.
“Use dairy milk in oatmeal in place of water for more protein, choose Greek yogurt when building a parfait over plain yogurt, and add cottage cheese to your next avocado toast,” says Ehsani.
Is all this protein talk making you hungry? Here are five healthy and delicious high-protein snack ideas:
