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Protein: How Much You Need, Best Sources, and What Happens If You Eat Too Much

Updated: 6 days ago

Protein is more than a fitness buzzword. It's a vital nutrient that your body needs every single day to function correctly. From muscle repair and immune defense to hormone production and metabolism, protein plays a role in nearly every part of your health.


But how much do you need? What kind is best for your lifestyle? And can you overeat?


Let's break it down.


Understanding Protein: The Essential Nutrient


Protein is a macronutrient that, when broken down or digested, produces amino acids. The nine essential amino acids help to grow and repair tissues, make hormones, provide energy, maintain healthy skin and nails, and build muscle.


Types of Proteins


Complete proteins contain all nine essential amino acids and include:


  • Beef

  • Poultry

  • Fish

  • Eggs

  • Dairy products

  • Soy

  • Quinoa

  • Buckwheat

  • Pistachios


Incomplete proteins contain some amino acids but not all nine. They need to be combined with other incomplete proteins to obtain all nine essential amino acids. Examples include:


  • Nuts

  • Seeds

  • Beans

  • Brown rice

  • Whole-wheat bread


Since vegans and vegetarians don't eat meat, they need to consume soy and various types of incomplete proteins to ensure they get all nine essential amino acids. An example of combining incomplete proteins is to eat a grain and a legume together. Both are incomplete, but together they contain all nine essential amino acids.


Woman running showing the area of her body that are impacted by the 9 essential amino acids: hair, nails, muscle building, tissue repair, hormones.
The creation of amino acids from protein.

How Much Protein Do You Need?


Protein needs vary based on age, gender, activity level, and health goals. The Recommended Dietary Allowance (RDA) for protein is:


Group

RDA per kg of body weight

Adult Women (sedentary)

0.8 g x body weight in kg

Adult Men (sedentary)

0.8 g x body weight in kg

Active Adults

1.1–1.5 g x body weight in kg

Older Adults (40+)

1.0–1.2 g x body weight in kg

Adults who exercise regularly

1.1–1.5 g x body weight in kg

Adults (65+) with acute or chronic illness

1.2-1.5 g x body weight in kg

Adults (65+) with severe illness, injury, or malnutrition

2.0 g x body weight in kg


Spacing protein intake throughout the day, rather than consuming most of it at one meal, may be more effective for muscle protein synthesis. The recommendation is 2-3 meals a day with 25-30 grams of protein per meal. These protein levels per meal would vary based on your protein needs.


The Importance of Protein as You Age


Once you're between the ages of 40 and 50, sarcopenia begins to develop. This condition is characterized by the loss of muscle mass that occurs with age. To prevent this and maintain independence and quality of life, protein intake needs to increase to approximately 1-1.2 grams per kilogram.


People who exercise regularly also have higher protein needs, ranging from about 1.1 to 1.5 grams per kilogram. If you regularly lift weights or are training for a running or cycling event, you need 1.2-1.7 grams per kilogram.


The PROT-AGE Study Group is an international consortium of experts dedicated to developing evidence-based recommendations for optimal dietary protein intake in older adults. They created the guidelines for protein intake described above for adults aged 65 and over.


Best Types of Protein by Diet Type


Whether you're an omnivore, vegetarian, or vegan, quality and variety matter.


Omnivores


Best protein sources:


  • Eggs – complete protein, easy to digest

  • Chicken, turkey, lean beef – rich in all essential amino acids

  • Fish – especially fatty fish like salmon (bonus: omega-3s)

  • Dairy – Greek yogurt, cottage cheese, milk


Vegetarians


Best protein sources:


  • Eggs and dairy – if included

  • Legumes – lentils, chickpeas, black beans

  • Tofu and tempeh

  • Quinoa – a complete plant-based protein


Vegans


Best protein sources:


  • Lentils and beans

  • Tofu, tempeh, edamame

  • Hemp seeds, chia seeds, flaxseeds

  • Pea and rice protein powders

  • Spirulina and nutritional yeast


Looking for the right protein powder? Check out the Resourcing section of my website that breaks this down. www.reformingyou.com


Can You Eat Too Much Protein?


Yes, but it's not common if you're eating balanced meals.


What Happens if You Overdo It?


  • Kidney strain – primarily a concern for those with pre-existing kidney conditions.

  • Dehydration – metabolizing protein requires more water.

  • Nutrient imbalance – high-protein diets can sometimes crowd out fiber and essential vitamins if not well-planned.


Note: Most healthy individuals can safely consume up to 2.2g/kg of body weight in protein without issues.


High-Protein Foods to Eat Regularly


Here's how to efficiently work protein into every meal:


Breakfast


  • Greek yogurt (17–20g per serving)

  • Eggs (6g each)

  • Protein smoothie with protein powder, seeds, and nut butter


Lunch


  • Lentil or chickpea salad (15–18g per cup)

  • Quinoa bowl with tofu and veggies

  • Turkey sandwich on whole-grain bread


Dinner


  • Baked salmon (22–25g per 3oz)

  • Stir-fry with tempeh and brown rice

  • Black bean tacos with avocado and veggies


Snacks


  • Cottage cheese (13g per ½ cup)

  • Hard-boiled eggs

  • Hummus with raw veggies

  • Protein bars (look for 10–20g per bar with clean ingredients)


The Bottom Line on Protein Intake


Protein isn't just for bodybuilders. It's essential at every stage of life, especially as we age, manage weight, or work to balance hormones.


Make it a goal to include high-quality protein at each meal. Whether you're plant-based or omnivorous, there are plenty of nutrient-dense options to support your body, energy, and long-term health.


Need help building a meal plan that meets your protein needs while supporting your health goals? Let's chat. Reforming You offers personalized health coaching designed to fit your lifestyle.


References


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