How much protein does the average person eat

Many Americans focus on protein and making sure they’re getting enough. Even among people who don’t consider themselves focused on health and nutrition, they commonly think about protein and make sure it’s included in their meals.

With this protein obsession, you might think that Americans are struggling to get enough protein, but in fact, Americans on average get about double the protein they actually need.

The obsession may be somewhat warranted. Protein deficiency can be a serious health risk, and it’s a common cause of malnutrition in other parts of the world. Protein is a macronutrient, after all, meaning it is required in large amounts in the diet for proper growth, development, and overall health.

But the truth is, it is very rare for people to be protein deficient in the United States. In general, if you’re eating enough calories, you’re probably naturally eating enough protein.

What is “enough” protein? Well, it varies for everyone. The easiest way to put it is this: You need 0.8 grams of protein per kilogram of your body weight. (You can convert your weight from pounds to kilograms by dividing by 2.2.) This amounts to about 56 grams per day for the average man, and 46 grams per day for the average woman.

What Happens If You Go Overboard?

Your body can actually handle a lot of protein, and you probably won’t suffer any ills from excess protein alone. That’s the good news.

Here’s the problem: Overloading your diet with protein can mess up your macronutrient balance. Eating high amounts of protein is usually achieved by eating lots of meat and dairy products, and these are often high in saturated fat, and low in fiber (a type of carbohydrate).

Too much saturated fat can increase “bad” LDL cholesterol, according to the American Heart Association. Saturated fat can also trigger inflammation in the body, which can increase the risk of many health conditions (including heart disease).

Plant-based proteins (e.g., beans, grains, soy, nuts, and seeds) are lower in saturated fat, high in fiber, and rich in micronutrients like vitamin K and potassium (which Americans tend to not get enough of).

Quality + Quantity

But is it possible to get enough protein on beans and seeds? It’s true: Plant-based proteins may not provide the same *quantity* of protein as meat, but it’s easier to hit your protein recs than you might think, and protein *quality* matters just as much as the numbers.

A 2016 study of over 130,000 American adults found that higher animal protein intake was linked to a higher risk of mortality, whereas plant-based protein was linked to a lower risk of mortality. Additionally, participants in the study were able to lower their risk of mortality by swapping out animal proteins for plant proteins.

In other words, focusing on meat to get lots of protein means you may be missing out on other high-quality nutrients (and getting too much of things like saturated fat). For most Americans with adequate access to food, getting “enough” protein is less of a concern than simply eating a well-balanced and high-quality diet.

Not sure how much protein you should be eating for your body weight and activity levels? A registered dietitian can help you figure that out. Here are things to expect at your first appointment with a dietitian.

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Protein is the stuff of life. From your hair to your fingernails to your muscles, protein is the glue that holds each cell in your body together, and it makes up many major hormones and antibodies. That's why getting enough protein in your daily diet is important.

New evidence suggests exactly how much you need depends on a host of factors: your diet, age, health, activity level and—for pregnant people—whether you're eating for two. But how much do you need in a day, really?

Here we show you how much protein you need to eat, how to calculate your needs, how much protein is too much and which people may need more. Here's everything you need to know to make sure you're eating the right amount of protein.

Don't Miss: Healthy High-Protein Recipes

How Much Protein Do You Need Each Day?

Current guidelines, established by the Institute of Medicine (IOM) in 2002, recommend adults 19 years of age and older consume 10% to 35% of their daily calories from protein, according to a 2005 report in Current Sports Medicine Reports. That's about 200 to 700 calories from protein for a 2,000-calorie diet. Another way to calculate how much protein you need each day is to multiply 0.8 grams of protein per kilogram of your body weight. With a little math, this translates to 54 grams of protein for a 150-pound female or 65 grams for a 180-pound male.

Here are some examples of what 10 grams of protein looks like:

• 2 small eggs
• 2 1/2 tablespoons peanut butter
• 1 cup cooked quinoa
• 3/4 cup cooked black beans
• 1 cup uncooked oats
• 1/2 cup Greek yogurt

Since meat is a primary protein source for many, here's a handy trick for calculating grams of protein in most meats: 1 ounce of meat has 7 grams of protein, with a 3- to 4-ounce portion (a piece of meat about the size of an iPhone 6 or deck of cards) providing around 30 grams of protein. 

But here's the catch: The IOM's recommendations set the minimum amount of protein you need to eat in order to avoid falling short of this vital nutrient—not getting enough protein could lead to progressive muscle loss and other health issues.

Recent research suggests that aiming for more, for example, between 1.3 and 1.8 grams/kilogram of body weight (approximately 88 to 122 grams for women, 105 to 145 grams for men), may be optimal for health, especially when it comes to warding off age-related muscle loss, according to a 2019 review in Nutrients.

Related: 10 Foods with More Protein Than an Egg

Do I Need More Protein?

Ricotta & Yogurt Parfait

Avocado & Smoked Salmon Omelet

Tex-Mex Black Bean Quinoa Bowl

Roasted Root Veggies and Greens over Spiced Lentils

Jogging

Pregnant

"Protein needs rise a minimum of 10 grams per day during the second and third trimesters because your baby is growing—and it needs the tools to grow," says Rachel Brandeis M.S., RDN, who specializes in pregnancy nutrition. The 2016 IOM prenatal recommendation is that pregnant women eat a minimum of 1.1 grams of protein per kilogram of body weight per day, or around 70 grams total.

However, research, like the 2021 review in Nutrients, suggests pregnancy protein needs may be slightly higher than these previous estimates, so it's best to check in with your healthcare provider or registered dietitian to see how much protein is right for you.

As for breastfeeding mothers, your body will need more calories and protein to make enough milk. See our guide for what to eat when you're breastfeeding to make sure you're getting enough of both to support your body and your baby.

Bottom Line

Protein is an important nutrient, and when you're eating a varied healthy diet, you are likely getting enough. Aim to include protein-rich foods throughout your day, not just at dinner. And if you're a person who needs more protein—whether you're active, older or pregnant—you may need to be more conscious of your protein intake to make sure you're getting what you need.

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