Written By Stephanie Nelson, MS, RD MyFitnessPal Sr. Lead Nutrition Scientist
Reviewed By Melissa Jaeger, RD, LD MyFitnessPal Head of Nutrition
Whether you want to lose weight, gain muscle, recover from a tough workout, feel more satiated at mealtime or simply maintain good health, eating adequate amounts of nutrient dense sources of protein is important (1). And though “the more the better” approach to protein is widely promoted in some circles, there is little research to support this strategy. Taking in too much protein, just as with carbohydrates and fat, can have negative health consequences, particularly when the source is high fat animal protein.
What is protein, and why do we need it?
A crucial component of every cell in the body, protein is used to build and repair tissues (like skeletal muscle, bone, hair, fingernails, cartilage, skin, and blood) as well as make hormones and enzymes, which take the food you eat and breaks it down into nutrients your body can absorb (2). Like carbohydrates and fat, protein also provides energy, but because it has so many other important functions, the body relies heavily on carbohydrate and fat for energy. It is also worth noting that protein cannot be stored, so if you take in more than your body’s daily needs, that excess protein won’t make your hair grow faster or build extra muscle. Instead, the body will break down that extra protein and store it as fat. (1)
How much dietary protein do we need?
As is the case with calories and the other macronutrients (carbohydrates and fat), the amount of protein needed per day varies from person to person and depends on a lot of factors such as your health status, nutrition and fitness goals, and if you exercise, the amount and type of your physical activity. However, the following formulas are a good jumping off point or you can start by calculating your protein intake using the MyFitnessPal Protein Calculator.
The minimum protein requirement is 0.8 grams of protein per kilogram of body weight (or 0.36g of protein per pound of body weight) (3). However, higher intakes of protein have been shown to be beneficial for weight management, muscle growth and maintenance, and more (4).
For the average healthy adult, regardless of body composition or physical activity:
- 1.2 grams (g) of protein per kilogram (kg) of body weight (or 0.55g of protein per lb of body weight) (5)
For adults that are overweight and on a lower calorie diet:
Which foods contain protein?
In addition to figuring out the quantity of protein your body needs, it’s also important to recognize that the quality of the protein you take in is equally important. There are a wide range of dietary protein sources: they may be animal-based (like meats and dairy) or plant-based (like beans and legumes), and they all vary in their calorie, fat, fiber and sodium content.
Animal Protein
Ideally, when choosing animal proteins, it’s best to aim for those that are minimally processed and that contain lower amounts of saturated fats, since research has shown that high fat and highly processed meats can have negative health consequences when eaten in excess (increased risk of heart disease, type 2 diabetes and cancer). (8)
Examples of high quality, lean animal protein includes:
- > 90% lean ground meat
- Lean cuts of beef and pork
- Whole or ground chicken and turkey breast (*Pro tip: all ground poultry is not created equal, look for 100% ground breast meat, otherwise you may end up with a turkey meatloaf or chicken burger with higher fat than its beef equivalent.)
- Fresh or frozen fish like tuna, salmon, trout or halibut
- Low-fat or non-fat dairy products such as milk, yogurt, or cottage cheese.
- Eggs, whether whole or just the whites
Plant Protein
Incorporating plant based proteins into your diet is an excellent way to get both the protein your body needs and help you meet your daily fiber goals, without the extra saturated fat and sodium.
Examples of high quality, plant-based protein includes:
- Beans- just remember that if you go for the canned, rinse the beans under cool water in your colander or look for the kind labeled “no salt added”
- Legumes like peas and lentils (same trick applies about rinsing first if you buy the canned)
- Protein-rich grains like quinoa or farro
- Soy products like tofu or edamame pods
Tracking protein in MyFitnessPal
The default protein goal in MyFitnessPal is 20% of calories. If you choose to update your protein goal based on your body weight, you may do so in the Goals section of the app. Anecdotally, people say it’s difficult to eat higher amounts of protein - but don’t stress if you don’t hit your protein goal every day. It’s most important to reach your minimum (0.8g/kg) and then make small changes to your diet to incorporate more protein in sustainable ways.
References
- Mahan LK, Escott-Stump S, Raymond JG, Krause MV. Krause’s Food & the Nutrition Care Process.; 2020. http://ci.nii.ac.jp/ncid/BB08090391.
- Patricia JJ, Dhamoon AS. Physiology, Digestion. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK544242/
- Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids.; 2005. doi:10.17226/10490
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc. 2017 Jan;49(1):222. doi: 10.1249/MSS.0000000000001162.]. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852
- Humayun MA, Elango R, Ball RO, Pencharz PB. Reevaluation of the protein requirement in young men with the indicator amino acid oxidation technique. Am J Clin Nutr. 2007;86(4):995-1002. doi:10.1093/ajcn/86.4.995
- Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005;135(8):1903-1910. doi:10.1093/jn/135.8.1903
- Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(6):1281-1298. doi:10.3945/ajcn.112.044321
- Boushey C, Ard J, Bazzano L, Heymsfield S, Mayer-Davis E, Sabaté J, Snetselaar L, Van Horn L, Schneeman B, English LK, Bates M, Callahan E, Butera G, Terry N, Obbagy J. Dietary Patterns and Growth, Size, Body Composition, and/or Risk of Overweight or Obesity: A Systematic Review. July 2020. U.S. Department of Agriculture, Food and Nutrition Service, Center for Nutrition Policy and Promotion, Nutrition Evidence Systematic Review. Available at: https://doi.org/10.52570/NESR.DGAC2020.SR0101
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