Obsessed with your protein? Why ‘goals’ may not be necessary, experts say

It’s a new year, which means new health and fitness habits and goals. However, if your New Year’s resolution is to hit your protein goals, you might want to rethink that. According to experts, you may already be getting all (or more than enough) protein you need in your daily diet. This goes against what everyone is saying on social media, where “protein goals” have become a trending topic.

Similar to counting caloriesthe protein goal trend is overhyped, causing people to buy expensive protein bars, shakes, and meat slabs, all in the name of more protein. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, it’s actually “extremely uncommon,” if not “almost impossible,” to be protein deficient, at least in the United States, where food is plentiful.

You’re probably getting enough protein without even trying

As long as you’re not severely restricting yourself and eating enough calories to fuel your body, you’re probably meeting your protein goals just by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains in the gym, the reality for many Americans may be that they meet their protein needs through their daily diet. For some, this requirement may be well below 100 gramswhich is an elusive one protein target often touted, including by the wellness team here at CNET.

“People are absolutely obsessed with protein,” Freeman said, pointing to the fact that you’re also likely to hit your “protein goals” even if you eat a plant-based diet, as long as it’s varied and wholesome. One potentially influencing factor towards the protein target trend is the increasing interest in the carnivore diet, which prioritizes meat consumption.

“What most people forget is some of the largest and strongest mammals on earth are all plant-based,” Freeman said. “When was the last time you saw a protein-deficient gorilla or elephant?”

Americans, in particular, have a complicated and sometimes messy relationship with food—when we’re not obsessing over getting enough of one thing (#proteingoals), we’re cutting back on something else (think the villainy of fat and carbs). Examples of some diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie counting apps, and taking extra time to do complex drinks in the name of weight loss.

This would be more defensible if we took advantage of the health benefits of following these diets, but instead, Americans are leaders in chronic disease such as for example heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a reduced quality of life from restricting or following diets that may or may not significantly improve their health in the long run and may also cause shame or eating disorders.

Not to mention, most of us are actually deficient in fiber and many of us are low in other very important nutrients such as iron, vitamin D and more.

Of course, this is absolutely not to say that protein isn’t important or that some people need more than others based on their activity level or the muscle building they’re aiming for. We’re just taking a minute here to address the fact that when it comes to protein, you might be able to chill it a little.

How much protein should you actually be eating?

Look, the introduction to this topic seems a bit strong, so it’s important to take a moment to emphasize how protein is an absolutely vital nutrient: protein contains amino acids that build our bodies and help them function. If we didn’t eat protein, we would be dead.

To get a baseline of how much we need to support our needs, luckily there is a recommended daily amountor RDA, protein. That’s 0.8 grams of protein per kilogram of body weight. (There are about 2.2 pounds in one kilogram.) That means a 200-pound person needs about 73 grams of protein to meet their needs and not be deficient.

Where it gets tricky is deciphering exactly how much protein you need not just to stay alive, but to thrive. Like any healthy ‘thing’, what’s best for you will depend on things like your body and your activity level. But even with that in mind, you may not have to work as hard as you think to get enough protein, even if you hit the gym regularly.

In 2023 podcast hosted by Zoenutrition science company and maker of at-home gut microbiome testing kits, Stanford University professor and nutrition researcher Christopher Gardner explained why fears of failure in the protein department are often overblown.

“When the US comes up with recommended daily allowances for protein, vitamins and minerals, the standard approach is to take two standard deviations above the mean,” Gardner explained on the podcast. On 0.8 grams of protein per kilogram of weight, he said: “You’ve picked a number that should be adequate for 97.5% of the population.”

But what if you’re above average? Chances are, you’re not.

“For me, it’s the American idea of ​​’this is the RDA, but I know I’m above average, so let me make sure I’m getting a little bit more here,'” Gardner explained.

“It was built in to recognize that some people need more (protein),” he continued, explaining that when you exercise hard, you’ll naturally feel hungrier, which will prompt you to eat more — meaning (for most people) to naturally eat more protein.

But what if you really want to gain muscle? To its credit, and in a refreshing twist on American diet events, the trend for protein targets is aimed at adding rather than limiting. And if you like intense weightlifting, or if you want to gain muscleyou will need more. But chances are, “more” isn’t as much more as you think—at least if you’re considering consciously adding protein through shakes and other supplements.

If you really want to build muscle or are serious about lifting weights, estimates of how much “extra” protein you need vary, and the best (and safest) advice is always to talk to your doctor or nutritionist , to take your whole health and lifestyle into account. But some ratings land about 1.2 to 1.7 grams per kilogram of weight. There are others even higherup to 2 grams per kilogram.

This discussion assumes you like it counting your macroshowever. If you eat when you’re hungry, fuel yourself after a hard workout and choose foods that are rich in protein and too part of a well-balanced diet, you should be good to go.

In addition to lifting weights, Freeman said people with medical conditions, such as undergoing surgery or recovering from burns, need more protein. Pregnancy and adulthood are other cases where people’s protein needs rise slightly in relation to their caloric intake.

Can You Get Too Much Protein? What about the benefits of protein?

High protein consumption does the kidneys work harderwhich can be a problem for some and is one reason parents should be careful about giving kids extra protein supplements, according to the Cleveland Clinic.

However, meeting your high protein goals or even exceeding them shouldn’t be harmful for most people, but keep in mind that once they are broken down into these vital amino acids and energy is used up, excess protein stored as fat if not used for energy.

Now for the benefit: In addition to overall body function and muscle building, protein is very filling and satisfying. This means that protein-rich food can help you lose weight (if that’s your goal) because it keeps you fuller for longer compared to, say, food that’s higher in carbs and lacks protein.

Craving protein? You may have low iron

About 95% of Americans don’t eat enough fiber, according to the 2016 study. Fiber is found in plant foods such as vegetables, fruits, whole grains, seeds, etc.

Almost one in three of us are too low iron contentwhich is where things get interesting in the protein discussion, because excellent sources of protein are often excellent sources of iron. (Steak and other red meat, for example.) However, there are plant-based foods like dark greens that are high in iron and also high in fiber.

Vitamin D, a nutrient we can get from the sun as well as from our food, is also Americans tend to be shorter. This is particularly noticeable during the cooler months.

Unfortunately, the advice on how best to meet your nutritional needs is lackluster and mimics previous guidance: Eat a wholesome diet full of variety and colorprioritizing foods like vegetables, healthy fats and, yes, protein.

You just don’t have to obsess over it.