How Much Protein You Really Need, According to the Experts (2025)

Meanwhile, influencers, biohackers and researchers focused on longevity like Peter Attia – Author of Survive And the Director of Society of Society of Supplements David Bars – popularized the idea that the higher protein intake can improve not only the lifespan, but also the duration of health, which is the number of years that you are active and independent.

Do you get enough protein?

Unless you are in a specific risk group, probably, yes. The recommended food allowance (GDR) for proteins is 0.8 gram per kilogram of body weight, or 0.36 grams per book. People over 65 may require more, closer to 1.2 gram per kilogram, to maintain muscle mass. But these estimates aim to prevent deficiency, not necessarily to optimize health. (You can use this protein calculator to determine your daily intake.)

“Most Americans meet their protein needs without any difficulty,” explains Amati, and “without having to take protein supplements or any kind of specialized food”. That said, many experts suggest that the GDR is the minimum, not a goal, especially for groups with higher protein requirements.

These groups include older adults, pregnant or breastfeeding, whoever recovers from a surgery or surgery and those who regularly exercise. Athletes and bodybuilders can target the GDR twice, but it is not a general recommendation.

So how many proteins do you need?

It depends on your age, activity level and food goals, among other factors. Athletes and culturalists, for example, can benefit from eating two to three times the GDR, according to studies which show slight improvements in muscle growth and repair at these higher levels.

“As people age, muscle mass decreases naturally,” said Sonneville, referring to a condition known as sarcopenia. “Research suggests that the supply of higher protein during this period, in combination with resistance training or weight, can help preserve strength and muscle function.”

Women passing through perimenopause, menopause and post-menopause may require even more protein, because the drop in estrogen accelerates muscle loss and increases the risk of bone conditions such as osteopenia and osteoporosis. In these cases, a combination of protein, calcium and vitamin D can support bone health.

Some need less. People with renal or liver disease is often advised to limit protein intake in order to avoid overbilling these organs. And if you are mainly sedentary, you may not need as much protein as marketing specialists believe it. This is why it is best to check with a health professional.

But it’s not just a question of quantity. The quality of proteins and the way you distribute it on meals throughout the day has more than hitting a magic number.

Protein quality and timing

With the kind permission of David Protein

The most beneficial sources of proteins came with fibers, unsaturated fats and other essential nutrients. This is why recorded dietitists recommend whole foods such as legumes, fish, poultry, tofu, dairy products, seeds and nuts on ultra-suitable alternatives. Protein bars and snacks can boast high protein accounts on the label, but they are often stripped of the nutrition context. In short, high proteins do not always mean healthy.