Protein Intake Insights
If you’ve read my previous blog about the evolution of the food pyramid and how dietary guidelines have changed over the years, you might remember that I pointed out how surprisingly low the current protein recommendations are. Let’s dig a little deeper into what that means and whether it’s really enough.
The Current Protein Recommendations
According to the Dietary Guidelines for Americans, individual dietary patterns for someone with, say, a 2,000-calorie diet is around 5.5 ounces of protein daily. Another commonly used recommendation is the RDA (Recommended Dietary Allowance), which is 0.8 grams of protein per kilogram of body weight.
So let’s break that down:
If someone weighs 180 pounds (about 82 kg), that RDA would translate to around 64 grams of protein per day. Sounds reasonable, right?
But here’s the catch: Is that truly enough?
Meeting the Minimum vs. Optimizing Intake
This is where the conversation around protein intake starts to shift. There’s a growing body of research suggesting that while 0.8g/kg might be enough to prevent deficiency, it might not be enough to optimize health—especially when it comes to:
- Preserving muscle mass as we age
- Supporting recovery from illness or injury
- Fueling physical performance and resistance training
In other words, there’s a difference between “getting by” and thriving. That distinction matters.
What the Research Is Saying
A 2024 study examined protein intake in people with chronic kidney disease and found that higher total protein intake was associated with lower mortality. While this is a specific population, it’s worth noting how protein plays a critical role in patient outcomes. (Yes, kidney function and protein is its own deep topic—I’ll save that for another day.)
An earlier 2018 study looked at protein intake and appetite in older adults. One notable point? It recommended increasing protein intake for aging populations to 1.0 to 1.2g/kg of body weight to help maintain function and muscle mass. That’s quite a jump from the standard 0.8g/kg—and for good reason.
So What Should You Aim For?
I think a good takeaway here is this: Protein is vital.
And for most people, aiming a little higher: closer to around 1 gram of protein per pound of body weight, could be more beneficial for:
- Maintaining lean body mass
- Supporting metabolic health
- Improving strength and recovery
But What About Too Much Protein?
It’s a valid concern. The American Heart Association has noted potential links between high protein intake and increased LDL (bad) cholesterol. However, I’d argue the larger issue we face is the opposite—most people aren’t getting enough protein to begin with.
If cholesterol is a concern for you, it’s always a good idea to work with your healthcare provider. Regular labs can give you a clear picture, and adjustments can be made if needed.
Final Thoughts
So—is protein important? Yes, absolutely.
Do most people need more than they’re currently getting? Probably.
While we wait for more conclusive large-scale research, the general consensus among healthcare providers and fitness professionals seems to be that increasing your protein intake (especially if you’re aiming for muscle preservation or active aging) is safe and effective. Again, some even recommend up to 1 gram per pound of body weight—though that’s best personalized.
As always, talk to your primary care provider before making big changes to your diet or starting protein supplements. But if you’re wondering whether bumping up your protein could make a difference, the answer is: it very likely could.
Protein Intake and Mortality in Older Adults With Chronic Kidney Disease
