How Much Protein Does the Average American Actually Eat?
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Key Takeaways
Influencers on social media have lately been promoting their protein intake, often sharing that they eat at least 100 grams of protein each day.
While protein is essential, not everyone needs that much, experts said.
Eating too much protein can come with unwanted side effects, making it harder to prioritize other food groups you need, such as fruits and vegetables.
Many health and fitness influencers have recently been emphasizing the importance of protein on social media platforms, with some frequently suggesting that people should consume upwards of 100 grams daily.
While it’s essential to get enough protein, blanket recommendations for food don’t usually work.
“As with most nutrition scenarios, the recommendation always comes down to the individual and their goals,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell. “So it is good to be wary of what we see on social media, especially if the person is making black-and-white recommendations for all people without considering the nuance of individualized nutrition.”
That said, protein plays a huge role in keeping your body healthy and energized, so it is vital to ensure you’re consuming enough, Julia Zumpano, RD, a dietitian at Cleveland Clinic, told Verywell. Eating the wrong amount—whether too much or too little—can have a range of side effects that impact many different systems in the body.
Related: Everything to Know About Protein Shakes
How Much Protein Does the Average American Eat?
“According to the most recent NHANES [National Health and Nutrition Examination Survey] data, most adults consume about 16% of their calories from protein daily,” Barron said. “So, for someone consuming 2,000 calories per day, that is about 80 grams of protein.” Men tend to eat more protein than women, she added.
It can be difficult to determine how much protein you need, in part because of the way health authorities structure their recommendations. “The RDA [recommended dietary allowance] for protein is 0.8 grams per kilogram of body weight,” Zumpano said. “[But] this is the minimum amount of protein you need for your basic nutrition requirements, meaning enough to keep you in fair health, to avoid malnutrition.”
Most people need more than that to function optimally, Zumpano added. “I tend to recommend 1 to 1.4 grams per kilogram” of body weight after taking into account a person’s activity level, age, any medical conditions they have, and their health goals, she said. For reference, under these recommendations, someone who weighs 160 pounds would need about 73 to 102 grams a day.
In general, many people who seek help from dietitians aren’t getting enough protein. “[It’s] definitely more common for patients to be eating too little [as opposed to too much],” Barron said. “I wouldn’t say that people ignore protein intake, [and] I think most people know that it is important, [but] a lot of people I work with don’t realize how much they actually need and are unsure how to increase their intake.”
Conversely, it may be difficult to consume too much protein unintentionally, experts said. “Most people will not be able to eat ‘too much’ protein, but if someone is focusing so hard on getting enough protein that they start to neglect the other food groups, that would be a good time to reevaluate the goal and try to prioritize balance,” Barron added.
However, the following can be signs you’re getting more protein than you need, Zumpano added:
Constipation
Dehydration
Headache
Indigestion
Irritability
Related: Which Protein Is Best for Beginners?
How to Monitor Your Protein Intake
Since it can be difficult to calculate how many grams of protein you should eat in a day, it may be simpler to think about protein in relation to other foods: “[At meal times], about a quarter of your meal should be made up of protein,” Barron said, “so, you could think about filling one-quarter of your plate with a protein source, or somewhere around 30 grams of protein per meal is a good goal for most people.” Zumpano added protein sources should account for 20 to 30% of your daily calorie intake.
If you’re trying to incorporate more protein into your diet, Barron said you should consider:
Trying grain options that are higher in protein, like quinoa, chickpea pasta, or sprouted bread
Making sure that all meals and snacks include protein
Keeping multiple protein options in your refrigerator so they’re ready when you need them
Adding protein powder to smoothies, pancakes, oatmeal, or other foods that don’t already have a lot of protein
While protein is important, it isn’t more or less so than other food groups. “Yes, we need to be aware of whether or not we are meeting our protein needs, [but], more importantly, the focus should be on all macronutrients and the balance of each,” Zumpano said.
Your protein needs may also change over time, depending on your overall health and your age: “Postmenopausal women require more protein due to the drop in estrogen, [which] causes a decrease in muscle mass, requiring more protein to maintain lean muscle mass,” Zumpano said. Pregnant people, too, may require more protein than they otherwise would, she added.
If you aren’t sure how much protein you should be eating to meet your goals—especially if you’re trying to build muscles—it may be best to speak with a dietitian, nutritionist, or another expert who can guide you.
“Depending on what the individual’s goals are, the recommendations for how much protein [they need] will vary slightly, but, no matter what, getting adequate protein is essential for everyone,” Barron said. “Protein is important in a lot of bodily processes, but especially in the building and maintenance of muscle tissue.”
What This Means For You
Health and fitness influencers have recently been emphasizing their protein intake on social media, encouraging followers to eat upwards of 100 grams of protein each day. However, experts say that how much protein you need is based on a number of factors, including your age, activity level, and health goals, and that there’s no one-size-fits-all recommendation for protein intake. Though it’s difficult to unintentionally eat too much protein, it can happen, and it can cause side effects like constipation, indigestion, and more.
Read the original article on Verywell Health.
