Everyone seems to be talking about protein these days and how to pack more of it into your diet. And that might make you wonder: Am I getting enough protein?
Protein is an essential macronutrient (along with carbs and fats) that you need in your diet. It’s often called the “building block of life,” since every cell of your body contains protein, according to the National Library of Medicine. Your body needs protein to repair and produce new cells.
Most Americans actually get enough, or even too much. “It’s very rare to see folks in the U.S. not meeting their protein needs,” says Rebecca Blake, RD, a registered dietitian and founder and CEO of Rebecca Blake Nutrition.
However, 71% of Americans say they’re striving to eat more protein, according to the International Food Information Council’s 2024 Food and Health Survey. And some people do need more of it.
So, with all the buzz around protein, you might worry about how your intake measures up. To help decipher if you’re not getting enough, dietitians discuss some signs to watch for, how much protein you need and how to incorporate it into your diet.
How Much Protein Do You Need?
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. To calculate it, divide your weight in pounds by 2.2 and then multiply it by 0.8, Blake says. (The U.S. Department of Agriculture also has an online calculator to figure it for you.) For example, a 150-pound person would need 54 grams of protein every day.
Related: I Swapped Cereal for a High-Protein Breakfast and I’ve Never Felt So Full
However, individual protein needs vary by age, activity level, health goals and medical history. For instance, Blake says women in perimenopause or menopause may need more protein than the RDA, such as 1 to 1.2 grams per kilogram of body weight per day.
How Common Is Protein Deficiency?
It’s “relatively uncommon in high-income countries,” like the U.S., explains Tamar Samuels, RD,a registered dietitian nutritionist and co-founder of Culina Health. “In wealthier nations, most individuals consume more than enough protein.”
However, Samuels says protein deficiency is a global concern that’s more likely to impact people in Asia and Africa, especially children and older people.
And some older adults may be at risk for protein deficiency in the U.S., as well as people with certain gastrointestinal disorders.
3 Signs You’re Not Getting Enough Protein, According to Nutritionists
Protein is a vital nutrient for maintaining muscle mass, hormone balance and immune function, Samuels says. It’s also important for bone health, blood sugar regulation and mood, adds functional nutritionist and author Danielle Pashko.
So, consuming enough protein is crucial. Here are three things that happen to your body when you don’t get enough:
1. You”ll be hungry all the time
Protein gives you energy and satisfies your appetite. So when you’re not eating enough protein, you may feel extra hungry and sometimes even weak, Samuels says. The hunger may happen even when you’re eating adequate calories overall. “The heightened appetite may be the body’s natural attempt to drive more protein consumption to meet its nutritional needs,” she explains.
Related: Here’s Exactly What Happens to Your Body if You Eat Too Much Protein
2. You’ll notice hair, nail and skin problems
Your hair, skin and nails are mostly made of the protein keratin, so a deficiency can affect them, according to UCLA Health. Not eating enough protein may lead to hair loss or brittle nails, Pashko says. You might also notice your skin becoming dry, Blake adds.
3. You’ll lose weight (and not intentionally)
When the body lacks the necessary building blocks to preserve muscle mass and other tissues, you may lose weight unintentionally, Samuels says. “Individuals on low-protein diets often experience this type of weight loss without trying, indicating inadequate intake.”
Low protein intake could contribute to a loss of muscle mass, which may affect your weight too, Blake says.
How to Increase Your Protein Intake
Focus on quality. Try to get protein from “natural, unprocessed sources,” Pashko recommends. For instance, eggs, beans, legumes, fish, poultry, Greek yogurt, meat and dairy are good whole food protein options, Blake says.
Related: Over 50? This Is Exactly How Much Protein You Need
“When we prioritize whole foods, our bodies do the optimal amount of work to break down and utilize the nutrients,” Blake explains. “This digestive process contributes to a robust sense of fullness that lasts longer than when we consume protein that is already broken down, such as the types we find in protein powders and shakes.”
However, protein bars and shakes could be helpful in a pinch, Samuels says. Keep in mind, though, that these products may contain added sugar and other ingredients and lack the vitamins and minerals found in whole protein sources, Pashko adds.
Prioritizing protein, especially at breakfast, will help regulate your appetite, improve your mood and keep you energized throughout the day, Samuels explains. However, “Don’t be afraid to include high-quality protein at every meal—it’s not just for athletes or bodybuilders, it’s essential for our everyday wellness.”
Up Next:
Related: Looking to Get More Protein In Your Diet? These 10 Foods Pack More Protein Than An Egg
Sources:
- Protein in Diet, National Library of Medicine
- 2024 Food and Health Survey, International Food Information Council
- Protein: What’s Enough?, American Heart Association
- Macronutrients 101: What to know about protein, carbs and fats, MD Anderson Cancer Center
- Health inequalities of global protein-energy malnutrition from 1990 to 2019 and forecast prevalence for 2044: data from the Global Burden of Disease Study 2019, Public Health
- Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis, The Journal of Nutrition, Health and Aging
- Protein Intolerance, National Library of Medicine
- Are you getting enough protein? Here’s what happens if you don’t, UCLA Health
- Rebecca Blake, RD, a registered dietitian and founder and CEO of Rebecca Blake Nutrition
- Tamar Samuels, RD, a registered dietitian nutritionist and co-founder of Culina Health
- Danielle Pashko, functional nutritionist and author
