By Leanne Witek, RD, LD, CDCES, nutrition

Protein is everywhere right now. The new U.S. Department of Agriculture Dietary Guidelines for Americans put protein at the top of the food pyramid, and fitness feeds and wellness sites link more energy, better weight control and stronger muscles to protein. With so much attention, it’s easy to assume you should be eating more protein.

But do you really need more protein than you’re already getting? The answer is nuanced. Many people meet their minimum daily needs without much effort. But minimal isn’t the same as optimal, and understanding that difference will help you decide what amount of protein is right for you.

The minimum is the starting point, not the whole story

For many people, meeting the minimum protein requirement happens almost naturally. Eating a general diet — meaning one with few dietary restrictions — and following a regular pattern of about three meals a day provides most people with their minimum protein needs, based on the recommended daily allowance (RDA).

The RDA is designed to prevent deficiency; however, protein needs often increase from this baseline depending on an individual’s health goals and other factors such as:

• Age or stage of life
• Chronic health conditions
• Physical activity level or fitness needs
• Pregnancy and lactation
• Weight-loss goals

Optimizing your protein intake helps support energy, muscle strength, recovery, immune function and weight management.

A flexible nutrient, not a single number

Accurately estimating your protein needs is nuanced, and simplified equations like “0.36 grams of protein per pound of body weight” can be misleading, especially if your BMI is outside the “normal” range.

A good rule of thumb is for protein to make up 20-30% of your total calories. For example, if you are eating a 2000-calorie diet, aim for 400-600 of those calories to come from protein (that’s about 100-150 grams of protein per day).

Your body is surprisingly flexible when it comes to protein — there’s no immediate consequence if your intake fluctuates from day to day. According to the Institute of Medicine, we can get up to 35% of our calories from protein and suffer no ill health effects.

Protein sources: Animal, plant or both

Another part of the protein puzzle is whether you choose animal-based or plant-based proteins. Both have pros and cons; the choice is often determined by personal values, culture and preference.

Animal-based proteins are considered complete, which means they contain all nine essential amino acids the body needs. Many individual plant proteins are incomplete, meaning they need to be paired with other foods to provide all the essential amino acids. Some examples of complete plant proteins include soy, quinoa, hemp and nutritional yeast. Learn more about plant-powered protein on our blog.

Protein needs vary, guidance can help

Optimal protein intake isn’t determined by trends or formulas, but instead by what helps your body feel strong and fueled. If you have questions, or if you’re working toward specific goals like building muscle, improving athletic performance or managing your protein intake as you age, personalized guidance is a valuable tool. The Portland Clinic nutrition team can help you tailor your protein intake to your needs and goals.

Leanne Witek practices at our Northeast and Beaverton clinics.