Protein: How Much Do I Really Need?

Protein is everywhere, but how much do you actually need? In episode two of Real Life Nutrition, we break down protein recommendations, why your needs may vary, and what protein has to do with muscle health, aging, blood sugar, and GLP-1 medications.

Here is a written companion to the episode, with the key points and a few practical numbers you can come back to.

What Is Protein?

Protein is one of the three main nutrients your body needs to work properly, alongside carbohydrates and fats. It's made up of smaller pieces called amino acids.

There are 20 types of amino acids, and our body can make 11 of them. The remaining 9 are called “essential amino acids,” and we need to get them from the food we eat.

Why Protein Matters

Growth and repair: Our bodies are always growing and repairing. Protein provides the building blocks, amino acids, that help create new cells and repair existing ones. After physical activity, protein helps repair muscle tissue and promote muscle growth.

Hormones and enzymes: Protein helps create hormones, which act like messengers carrying signals around the body (insulin, for example, helps control blood sugar levels), and enzymes, which speed up chemical reactions such as digestion and metabolism.

Immune health: Proteins help produce antibodies that fight off harmful viruses and bacteria, and proteins in your blood help form clots when you get a cut or scrape.

Energy: Our bodies mainly use carbohydrates and fats for energy, but during intense activity or when the diet is lacking in calories, protein can be broken down and converted into glucose to help keep a steady supply of energy.

Common Food Sources of Protein

Approximate protein amounts for common foods:

• Chicken breast (3 ounces, cooked): 26 grams
• Lean beef (3 ounces, cooked): 22 grams
• Turkey breast (3 ounces, cooked): 26 grams
• Cottage cheese (1 cup): 27 grams
• Greek yogurt (1 cup): 20 grams
• Eggs (1 large): 6.3 grams
• Tofu (1/2 cup): 10 grams
• Lentils (1 cup, cooked): 18 grams
• Almonds (1 ounce): 6 grams
• Peanut butter (2 tablespoons): 8 grams
• Black beans (1 cup, cooked): 15 grams
• Chickpeas (1 cup, cooked): 15 grams
• Brown rice (1 cup, cooked): 5 grams
• Quinoa (1 cup, cooked): 8 grams

What Is the Recommended Dietary Allowance (RDA)?

The RDA for protein is 0.8 grams per kilogram of body weight per day for healthy adults, according to the Institute of Medicine and major health organizations.

The RDA represents the minimum daily intake needed to prevent deficiency in nearly all healthy adults (97–98%). It is not necessarily the optimal intake for performance, aging, or muscle preservation. It's just the baseline requirement.

How to Calculate Your RDA

Formula: body weight (kg) × 0.8 g. For example, a 70 kg adult needs about 56 g per day.

To convert pounds to kilograms, divide your weight in pounds by 2.2.

When You May Need More Protein

While the RDA is 0.8 g/kg, many adults, especially active individuals, adults on GLP-1 medications, or older adults, may benefit from higher intakes of 1.2–1.6 g/kg.

More protein isn't always better, though. The goal isn't to chase a perfect number, it's to find an amount and a pattern of eating that supports your health and works in your real life.

If you're taking a GLP-1 and eating less overall, GLP-1 nutrition support can help you get enough protein with a smaller appetite.

Listen to the Episode

Episode two of Real Life Nutrition, “Protein: How Much Do I Really Need?,” is available on Spotify. Visit the podcast page for the latest episodes, and grab the free protein handout from the Freebies page.

Find every episode on the Podcast page.

About Jessica

Jessica Jantz, RDN, CDCES, is a Kansas City registered dietitian with more than 15 years of clinical experience. Through Sustained Roots Nutrition, she provides practical, evidence-based nutrition counseling for adults, with a focus on blood sugar and metabolic health, GLP-1 nutrition support, and sustainable eating. Appointments are available in person and virtually.