Protein’s rapid rise to prominence should be studied. Ten years ago, the notion of tracking your protein intake was confined to the realm of nutritionists and bodybuilders. Protein coffee had never been uttered, and we weren’t collectively obsessed with cottage cheese.
What wasn’t widely known at the time is just how important protein is for muscle repair, feeling satisfied after meals, energy production, and blood sugar control. Now, the pendulum’s swung in the other direction, with protein grams plastered prominently on food packaging, macro trackers growing in popularity, and a general sense that we could all benefit from more protein.
To unpick how much protein is enough, Vogue called upon Jessica Shand, nutritionist and author of The Hormone Balance Handbook, to break it down.
How to work out your daily protein requirement
Protein needs are individual. They change depending on age, activity level, muscle mass, and gender. To find out exactly how much you need, there’s a simple equation to follow. First, convert your weight from pounds to kilograms, using a tool like this one.
- If you’re a sedentary adult, aim for 1 g of protein for every kilogram you weigh.
- If you’re an active adult, make that 1.6 g to 2.2 g for every kilogram you weigh.
- If you’re over the age of 65, make it 1.2 g to 1.5 g for every kilogram you weigh.
For some people, this will work out to a recommended intake of 100 grams or more of protein per day. For others, it might be slightly less. Rather than chase an arbitrary number, like 100g, a protein goal that takes your lifestyle, age and activity level into account will serve your body far better.
Is 100g of protein a day safe?
Yes, for some people, 100 g of protein is a perfectly sensible goal. Shand describes such a high amount of protein as being particularly suitable for people who are very active, who strength train regularly, are perimenopausal, are actively trying to control their blood sugar, or are trying to maintain muscle mass.
However, she cautions, it’s not the entire picture: “Protein is just one component of a balanced plate, alongside the other key and equally important parts such as fiber, healthy fats and micronutrient-rich whole foods that support gut, hormone and metabolic health.”
What are the benefits of a high-protein diet?
Eating enough protein—the right amount for your body—comes with several benefits.
- Better mood regulation
- More stable blood sugar
- Increased satiety and satisfaction between meals
- Improved energy levels
- Muscle-repair support
- Less food noise
- Healthy hormone production
Are there any side effects to eating too much protein in a day?
Yes, although you would need to be eating a concerning amount of protein for it to become unsafe. The most likely side effects of eating too much protein are usually bloating, digestive discomfort, constipation, excessive or increased thirst, or a lack of energy.
The most concerning part of an excessively high protein diet is when it comes at the expense of other important nutrients, Shand explains. “This is particularly true when fiber-rich plant foods that support the gut microbiome and long-term metabolic health are neglected. I’ve seen clients become so focused on hitting protein targets that overall dietary balance is lost (particularly when it comes to fiber and carbs).”
Ultimately, she says, the “right” amount of protein is highly individual and “should support overall health rather than being driven purely by trends or numbers.”
In rare instances of excessive protein intake, kidney function can be compromised. This is because when protein consumption is high, the kidneys must work harder to efficiently get rid of the protein waste. This is more likely in people with kidney disease. If you have any concerns, reach out to your doctor or GP.
How much protein can you absorb in one go?
There’s debate in the nutrition world around how much protein the body can absorb in one sitting. Some say that 30g is the upper limit per meal, and after that, you excrete whatever’s left over in your urine. Shand says this lack of clarity is why it’s better to spread your individual protein needs over an entire day, rather than concentrating it around one or two meals.
“Spreading your protein intake out tends to be better for satiety, energy and blood sugar balance and also becomes less of a ‘thing’ or hyperfixation,” she points out. “This might look like aiming for roughly 25 g to 35 g per meal alongside smaller protein-containing snacks if needed,” Shand advises. Browse our list of protein-rich foods below for inspiration.
12 high-protein food sources to prioritize
- Greek yogurt
- Lean meat and poultry
- Tofu
- Fish, like tuna and cod
- Eggs
- Cottage cheese
- Parmesan
- Hemp seeds
- Protein powder
- Edamame beans
- Shrimp
- Chickpeas
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