Am I Eating Enough Protein? 5 Signs You Need More

From shakes and bars to cereals and snacks, it seems like every product on the shelf promises a protein boost these days. With all that attention on one nutrient, it's natural to wonder how much protein you really need, and whether you're already getting enough.

Protein is, without question, an important part of your diet. Along with carbohydrates and fat, it's one of the three main nutrients your body needs for energy. Your body relies on protein to make the enzymes, hormones, and antibodies that help keep you healthy. It also plays a role in building and repairing your muscles and other tissues.

How Much Protein Is Right for You?

No single protein goal works for everyone. How much you need can vary depending on your age, body size, activity level, and overall health.

The baseline minimum needed to prevent protein deficiency is 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). For a 150-pound adult, that comes to about 54 grams a day.

For general health and healthy aging, though, most people need about 0.6 to 0.8 grams of protein per pound of ideal body weight. Your ideal body weight is based on your height, age, sex, body frame, and muscle mass, even if you currently weigh more or less. So if your ideal weight is 150 pounds, you'd aim for about 90 to 120 grams of protein a day. And some people may need more protein than that, or less.

Who May Need More or Less Protein

Extra protein may benefit older adults by helping them maintain muscle as they age. People who exercise regularly may need more too, especially if they do strength training. Even so, most physically active people need only a little more protein each day, not much more.

Pregnancy also increases protein needs. On the other hand, people with kidney disease and some medical conditions may need to eat less protein. Your doctor or a registered dietitian is the best person to help you decide how much protein is right for you.

Are You Getting Enough Protein?

True protein deficiency is rare in the United States. Still, some people may fall short of their individualized protein goals, especially if they don't eat enough food or have a health condition that affects their appetite.

Signs You're Not Getting Enough Protein

These are some possible signs that you may need more protein in your diet:

Losing muscle or strength. When you don't get enough protein from food, your body may break down muscle tissue.
Feeling hungry soon after you eat. Protein can help you feel satisfied after a meal.
Changes in your hair or skin. Eating very little protein may lead to dry skin, brittle hair, or hair loss.
Getting sick more often. Protein helps your body make the antibodies it needs for a healthy immune system.
Slow recovery. Your body needs protein to build and repair tissues, including after an injury.

Keep in mind that many things can cause these symptoms, so don't assume protein is the problem. If you notice ongoing changes in your health, talk to your doctor.

Easy Ways to Get More Protein Every Day

Getting enough of this important nutrient doesn't require protein shakes or very large servings of meat. Simply try to include a source of protein at every meal and every snack.

Start the morning by adding eggs, Greek yogurt, or cottage cheese to your breakfast. At lunch, top your salad with chicken, tuna, tofu, beans, or lentils. For snacks, reach for edamame, hummus, or nuts, and at dinner, choose poultry, fish, soy foods, beans, or lentils.

When you spread your protein throughout the day, it's easier to meet your protein goal, and your body gets a steady supply of the building blocks it needs. Choosing a variety of nutritious protein foods also gives you other vitamins, minerals, and nutrients to help you stay strong and healthy.