Here’s how much protein you need in a day – despite what TikTok says

How much protein should you eat a day?

If you take a question on TikTok, the answer is likely to be strong, as influencers tout the benefits of a high-protein diet to build muscle and lose weight, often recommending more than 100 grams of the macronutrient per day .

Experts say it is important to get at least 0.8 grams of protein per kilogram of body weight per day (a kilogram is equal to 2.2 pounds). For the average person weighing 150 pounds, that’s at least 54 grams of protein per day.

Aim for around 150 grams of protein – which is roughly the same as one gram of protein pound weight, if you weigh 150 kg – it exceeds the recommended amount even for an Olympic athlete of 150 kg.

“Most of us are not competing for an Olympic medal,” said Dr. Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital and an assistant professor at Harvard Medical School.

“With the way we eat in this country, we’re already eating more protein than we need,” said Teresa Fung, a nutritionist and professor of nutrition at Simmons University.

In addition, getting too much protein can stress the kidneys. It can be especially dangerous for people with pre-existing kidney conditions, diabetes or chronic fatigue syndrome because their kidneys may not be able to handle the high levels of protein, which leads to permanent damage, Stanford said.

Despite the dangers, high-protein diets are very popular now.

In a 2024 survey of Americans’ behavior by the International Food Information Council, 71% said they wanted to increase their protein intake, compared to 67% in 2023 and only 59% in 2022. A fifth of respondents say they follow a “high-protein diet” – more than vegetarian, vegan and gluten-free diets combined.

Monica D’Agostino, a registered dietitian and social media influencer based in New York City, has noticed a growing interest in protein among her followers.

“I’ve seen people start paying more attention to it as a macronutrient,” D’Agostino said.

Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic, said the general trend of social media can be confusing for nutritionists, as there is no one-size-fits-all diet. Before recommending a high-protein diet, he looks at pre-existing health conditions, family history and lifestyle.

“There are great influences that will give you suggestions about good meals and snacks,” Kirkpatrick said. “But we always have to take that information and relate it to our individual treatment approach.”

How to incorporate protein in a healthy way

Whatever the latest trends, a truly healthy diet is about balance, said Elisabetta Politi, a registered dietitian at the Duke Lifestyle and Weight Management Center. in Durham, North Carolina. The idea behind eating whole foods high in protein is to promote satiety, or the feeling of fullness, Politi said. While that attitude can help with weight loss, increasing protein intake can deplete other important nutrients, such as fiber and complex carbohydrates.

“Everything in balance is still something that I think is important to emphasize,” Politi said.

Athletes, people age 60 and older, and people taking certain diabetes medications may need to increase protein to rebuild lost muscle, but for those looking to build muscle, protein many will not replace hitting the gym.

Politi said: “It has been shown in particular that the body’s ability to break down and absorb protein is limited. “So it is not that an athlete can have too much protein and it is converted into muscle – what has been shown to help build muscle is weight training, as well as protein intake.”

According to nutritionists, good sources of protein include chicken, turkey, fish, eggs, beef jerky, beans, nuts, seeds, tofu, eggs and Greek yogurt. Carefully selected supplements can help people get protein in a pinch, but whole foods are better because they come with other important nutrients.

Influencer Ainsley Rodriguez often posts about simple protein-rich recipes to her 2.2 million followers on TikTok and Instagram.

He said he always emphasizes balance when he receives questions from fans.

“Protein is all the rage right now, but obviously it’s not the only macronutrient you need,” Rodriguez said. Although someone may focus on a lot of protein, I would say don’t forget about your vegetables and micronutrients and the vitamins and minerals you need.

D’Agostino takes a similar approach.

“I really wanted to show how to incorporate protein, from here are some lean protein food sources that you can include that can follow a high protein diet, but that are still trying- enough,” he said.

When starting a new diet, Stanford, of Mass General, advised seeing a doctor or registered dietitian first to review any personal risks and medical history. If a high-protein diet is considered safe, Stanford encourages patients to consider it as a long-term commitment.

Stanford said: “I always ask my patients when they prescribe a particular diet, ‘Do you plan to do this for the rest of your life?’