How much of this macro do we really need?

By Karen Kwan

Everyone seems to be obsessed with getting more protein into their diet: from adding cottage cheese in every type of recipe to foods pumped up with the macro (everything in the grocery store – from ice cream to candy – is loaded with more protein these days). But is this just a fad? And is there a maximum to how much protein you should be consuming? 

This macronutrient has gotten a ton of attention in the past few years, thanks to its association with building muscle and losing weight (compared to fat and carbs, both of which people associate with being at the root of weight gain). Protein is key to our health, as it’s the only macro that contains nitrogen (which the human body does not produce). The amino-acid proteins we get from the foods we eat benefit not only our muscles, but also our bones, hair, nails and immune systems.

How much protein do we actually need?

The recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body mass. So, for example, if you’re 140 lbs. (63.5 kg), you need a minimum of 51 grams of protein daily. Your needs may be different, though, depending on your age, physical activity level and weight. For example, if you’re 40 years or older (which is when we start to lose muscle mass as we age), you should aim for 1-1.2 g per kilogram of body mass. If you exercise regularly, you have greater protein needs as well. If you’re an adult who works out regularly, you’ll want to try to get 1.1-1.5 g per kilogram of protein daily (70 g if you weigh 140 lbs.). And finally, if you’re overweight, a doctor or dietitian can best help you assess what your protein needs are.

The irony about today’s protein craze is that while many of us are scrambling to get more protein into our diets, many experts say North Americans meet or even exceed our protein needs; according to 2015 data from the UN Food and Agriculture Organization, the average person in the U.S. and Canada gets a full 90 g a day.

How to best get more protein into your diet

Once you’ve calculated how much protein you actually need, you might be wondering how to best approach getting that protein. If you’re not already getting your RDA of protein, experts recommend you take small steps and add a little more protein to your meals and snacks throughout the day, rather than primarily adding it all into your breakfast, for example. 

Also, you don’t have to resign yourself to having protein shakes all the time (although if you’re busy, a protein shake is a convenient way to hit your protein target). Ultimately, you should aim to get your protein from a variety of sources so that you’re consuming micronutrients from a variety of whole foods rather than a steady diet of protein shakes.

How much protein is too much protein?

The body can’t store protein – so if you consume protein beyond what your body needs, it just gets used as energy or stored as fat; it doesn’t, as many may hope, translate into developing more lean muscle (you need to do additional strength training to help you build muscle). Getting too much of this macro hasn’t been shown to poorly impact health, though. That said, there have been some findings that people with kidney disease might be putting excess stress on their already compromised kidneys with a protein-heavy diet. As well, studies have shown that, given that many high-protein foods are also high in total and saturated fat, consuming too much protein over an extended period of time may lead to elevated blood lipids and heart disease. It’s always best to speak to your doctor about your dietary needs if you have pre-existing conditions and have any concerns about your protein intake.

KAREN KWAN is a freelance health, travel and lifestyle writer based in Toronto. Follow her on Twitter @healthswellness and on Instagram @healthandswellness.