How much protein should I actually be getting?
If there is one thing about science that never lets us down it is that it is ever-evolving. The protein requirement conversation is a perfect example. For one, we’re learning a lot more about aging, and secondly I would argue that the popularity of vegetarian and vegan lifestyles is starting to give us some more insight into how protein intake effects our bodies long-term. What was once a “fad” or something you did to “cleanse” is more of a way of life for many people and we are now able to finally get a glimpse of what that means. Should we be getting more protein? Yes, probably. My clients know my diatribe well :)
I am so happy to report that we are finally catching up to science, at least at the federal level. In the beginning of this year, the standard recommendation for protein consumption in United States increased from 0.8 grams of protein per kilogram of body weight per day to 1.2—1.6 g per kilogram of body weight per day. I have been using ~1.2 g/kg in my own practice for what feels like years, adjusting (of course) for life stage or disease state. Some exceptions to the “1.2 rule”:
Chronic kidney disease - animal proteins are typically something I watch for in CDK stage III, and proteins across the board are therapeutically reduced in later stages (IV and V).
Vegetarians or vegans - I increase their protein goal by 20-30% to provide a little bit of a buffer given the lower bioavailability (i.e. extra conversion step) required by the body to assimilate plant proteins. For a 150 lb person that means I would want a minimum of 80 grams of protein per day if someone avoids animal proteins entirely.
Life stage (pregnancy, postpartum, breastfeeding)
Medications (GLP-1s) - most people are not getting enough so aiming for 1.2 g/kg of body weight is still a good goal, just with an added focus given lean muscle loss associated with these medications.
A little chart for ease (note my comment below about post-menopausal or menopausal women):
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