Protein Hype vs. Protein Needs

Written by Johnna Kudlac, MS, RD, LD

With growing interest in high-protein diets, many people wonder whether they should increase their protein intake. According to a 2025 report from the International Food Information Council, more than one-third of Americans say they have increased their protein consumption in the past year. However, nearly 80% report they do not know how much protein they need.

Protein provides amino acids, the building blocks used to create and maintain muscles, tissues, enzymes, hormones, and cells throughout the body. It plays a critical role in growth, tissue repair, immune function, and preserving muscle mass as we age. Inadequate protein intake may contribute to weakness, loss of muscle mass, slow growth, brittle hair and nails, low energy, and anemia.

Protein needs vary by age, activity level, and health status. A general recommendation is 1.2–1.6 grams per kilogram of body weight daily (about 80–110 grams for a 150-pound person). Older adults and physically active individuals may benefit from higher intakes. Aim to spread protein throughout the day rather than consuming most of it at one meal.

Good protein sources include:

• Chicken breast (27 g per 3 oz)

• Turkey (26 g per 3 oz)

• Lean ground beef (24 g per 4 oz)

• Salmon (19 g per 3 oz)

• Cottage cheese (14 g per ½ cup)

• Chickpeas (15 g per cup)

• Edamame (9 g per ½ cup)

• Chia seeds (5 g per oz)

  
  

Animal foods and soy provide complete proteins containing all nine essential amino acids. These nine amino acids are considered essential because the body cannot produce them and they must come from food.

Bottom Line

Know your protein needs, choose quality sources, and build balanced meals with fruits, vegetables, whole grains, and healthy fats while limiting highly processed foods and added sugars.

Johnna Kudlac, MS, RD, LD, is a Registered and Licensed Dietitian with more than 30 years of experience helping individuals and teams improve performance, health, and overall well-being. Specializing in sports nutrition and eating disorders, she is passionate about providing practical, evidence-based nutrition guidance that supports lasting results. She can be reached at JohnnaKudlac@gmail.com.