Unlock Your Body's Potential: The Truth About Your Daily Protein Needs
For anyone who has ever attempted to change their body composition, be it losing weight, gaining muscle mass, or recovering from an injury, they have certainly confronted the nutrient protein. Protein is a macronutrient, meaning it has calories associated with it, and compared to the other two macronutrients, carbohydrates and fats, protein is unique. While carbohydrates and fats are primarily used as fuel (energy) for the body and can be fairly interchangeable, protein is primarily used for structural purposes in the body and cannot be compromised. Think of protein like Legos: just as Legos are used to build and create, protein is used to build bodily structures. Lacking protein means some structures can’t be built, which ultimately has health consequences.
Yet when the average person goes looking to understand their nutrient needs, they often find online calculators or diet tracking apps that give them an estimated daily protein requirement as a percentage of their calories. This is based on a concept called AMDRs, or the Acceptable Macronutrient Distribution Ranges, which were established in the 1990’s by the Food and Nutrition Board at the Institute of Medicine with the intent of reducing chronic disease risk. The AMDRs are as follows:
Carbohydrates: 45% to 65% of total calories
Fats: 20% to 35% of total calories
Proteins: 10% to 35% of total calories
The trouble is that, depending on a person’s calorie intake, total protein intake can easily be compromised. Protein isn’t just another part of the calorie pie – it’s a foundational need.
Another standard, called the RDA, or Recommended Dietary Allowance, was set by the National Academy of Medicine, detailing 0.8 grams of protein per kilogram body weight per day as the minimum amount of protein necessary to prevent deficiency in healthy adults. Unfortunately, while this may be the minimum necessary to prevent deficiency, it is not the optimal amount of protein needed to promote health and longevity.
When it comes to optimal health, studies are showing that absolute protein requirements are closer to 1.6 - 2.4 grams of protein per kilogram body weight per day, or about 1 gram of protein per pound of ideal body weight per day.
These differences in recommendations can be stark! Let’s consider an individual who is 165 pounds (75 kg) and eats 2400 calories for body weight maintenance. Setting aside any of their health and fitness goals (i.e., weight loss, muscle gain), here are the differences in protein recommendations:
AMDR: 60 - 210 grams of protein
RDA: 60 grams of protein
Optimal Recommendations: 120 - 180 grams of protein
Clearly, the RDA and the lower end of the AMDR are well below optimal recommendations, and compounded over time, this lack of protein can add up.
How does suboptimal protein intake affect our health?
We don’t just need “protein”; we need its building blocks – amino acids. Think of amino acids as different types of Lego bricks. The body needs a specific collection of these bricks to build and repair bodily structures. There are 20 amino acids in total, and 9 of them are “essential”, meaning we must eat them from food.
And these “bricks” do much more than simply build. For example, leucine is like a light switch for turning on muscle building; lysine is crucial for making sure those building projects happen efficiently and helps make other important compounds; and methionine plays a key role in keeping our DNA healthy and helping our body's natural detox systems. The point being: getting enough total protein in grams is the best way to ensure you're getting enough of all these critical amino acids for all their jobs, not just the minimum.
Protein therefore provides the indispensable raw materials for tissues, including muscles, organs and the immune system. Sufficient protein is necessary for:
Building and maintaining lean muscle
Improving muscle quality (stronger, healthier muscle tissue)
Supporting a robust immune system
As we age, our muscles become less responsive to protein’s signals, a concept called “anabolic resistance”. Therefore, older adults often need even more protein than their younger counterparts. As such, figuring out your personal “sweet spot” for protein can depend on your age, activity level, dietary preferences (animal vs plant proteins) and specific health goals (weight management, athletic performance, managing a health condition) – something a dietitian can help you pinpoint!
If you're ready to move beyond percentages and create a protein plan tailored for your optimal health and performance, I'm here to help. Click here to schedule a FREE Discovery Call to discuss your nutrition goals.
Take control of your protein intake by focusing on the grams, and you'll be investing in a stronger, healthier, and more vibrant you!