Ask Kate: Do You Really Need 100+ Grams of Protein Daily?

TL;DR: Most active adults need between 1.2-2.0g of protein per kg of body weight, not a standard 100+ grams, regardless of your size. Your specific needs depend on activity level, health status, and body composition. If you're recovering from illness or injury, aim for the higher end (1.2-2.0g/kg), but for most of us, moderate protein paired with MORE FIBER would do our bodies way more good than obsessing over protein counts! And, as always, listen to your dietitians and doctors!

• Myth: Everyone needs at least 100g of protein daily
• Fact: Protein needs vary based on body weight
• Myth: More protein always means more muscle
• Fact: Your body can only use so much at once
• Myth: Plant proteins are "incomplete"
• Fact: Varied plant proteins provide all amino acids
• Myth: Protein powders are necessary for athletes
• Fact: Most needs can be met through whole foods

"Research shows that spreading 20-40g of protein across meals throughout the day is more effective for muscle buildinRather than cramming all your protein into one massive protein-packed dinner (or in your nightly ice cream mixture), distributing it evenly throughout your meals supports better overall nutrition and follows established dietary guidelines.g than cramming it all into one protein-packed meal."

It really became clear how arbitrary that "100g for everyone" recommendation is when I was watching real RDs make evidence-based, individualized assessments every single day.

Have a question you want answered? Send me a DM on IG or email me at [email protected] with the subject "Ask Kate."

Disclaimer: This column provides general nutrition information and is not intended as medical advice or to replace consultation with qualified healthcare professionals. The information presented is based on current research, my educational background as a dietetics student, and clinical observations, but individual needs vary greatly. Consult with your healthcare provider before making significant changes to your diet, especially if you have existing health conditions.

Here's the deal: protein needs are WAY more individual than most fitness influencers suggest. The standard RDA is only 0.8 grams per kilogram of body weight. That’s about 55 grams for a 150-pound person. But that's just the minimum to avoid deficiency, and it's not necessarily what's optimal for your goals.

Since starting my Didactic Program in Dietetics (DPD), I've been diving into the research on this topic. The science is pretty clear. Active people definitely need more protein than sedentary folks, but the recommendation is still based on YOUR body weight (around 1.2-2.0g/kg), not some random "100+ grams for everyone" rule that gets thrown around on social media!

And what's interesting is that this aligns with what researchers are seeing in real athletes. According to a comprehensive study of endurance athletes from rowing, swimming, ice skating, road cycling, running and ultra-endurance disciplines, "a habitual protein intake of 1.5 g/kg of body mass (BM)−1·day−1 is typical in male and female endurance athletes." So even elite athletes who train intensely aren't necessarily consuming the mega-doses some influencers recommend!

You may already know that different clinical conditions affect nutritional needs. If you're recovering from surgery, dealing with burns, or fighting a serious illness, protein needs to jump to 1.2-2.0 g/kg to help with healing and prevent muscle loss.

During my clinical rotations this semester, I saw this in action firsthand. The RDs I shadowed were constantly adjusting protein requirements for different patients…it was fascinating! We'd calculate much higher protein needs for post-surgical patients than for stable patients. Patients have different calculations based on their medical needs, weight, and lab values. It really became clear how arbitrary that "100g for everyone" recommendation is when I was watching real RDs make evidence-based, individualized assessments every single day.

What blows my mind is seeing what protein can do for elderly patients. Research shows that distributing 25-30g of high-quality protein across each meal can dramatically improve muscle protein synthesis in seniors (and even match the response seen in younger adults).

The timing of protein matters, too! Health experts recommend spreading your protein consumption across all of your meals throughout the day for optimal benefits. Rather than cramming all your protein into one massive protein-packed dinner (or in your nightly ice cream mixture), distributing it evenly throughout your meals supports better overall nutrition and follows established dietary guidelines.

Before you go all-in on mega-dose protein, there's something important to consider: emerging research suggests very high protein intakes might stress your kidneys over time, especially if you're getting most of it from animal sources. While short-term studies in healthy people haven't shown major problems, some long-term observational studies have raised concerns about kidney function decline. The research is still evolving, but it's another reason why 'more is always better' isn't great advice when it comes to protein.