How Much Protein Does the Average American Eat?

Recently many health and fitness influencers have been emphasizing the importance of protein on social media platforms, with people often recommending that people should eat more than 100 grams per of the day

Although it is essential to get enough protein, general dietary recommendations do not usually work.

“As with most nutritional situations, the recommendation always comes down to the individual and their goals,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell. “So it’s good to be aware of what we see on social media, especially if the person is making black-and-white recommendations for everyone without considering the nuance of individual nutrition.”

That said, protein plays a huge role in keeping your body healthy and energized, so it’s critical to make sure you’re eating enough, Julia Zumpano, RD, a dietitian at the Cleveland Clinic, told Verywell. Eating the wrong amount – whether too much or too little – can have a range of side effects that affect many different systems in the body.

How Much Protein Does the Average American Eat?

“According to the latest NHANES [National Health and Nutrition Examination Survey] data, most adults consume about 16% of their calories from protein daily,” said Barron. “So for someone who eats 2,000 calories a day, that’s about 80 grams of protein.” Men tend to eat more protein than women, she said.

Determining how much protein you need can be difficult, partly because of the way health authorities structure their recommendations. “The RDA [recommended dietary allowance] for protein is 0.8 grams per kilogram of body weight,” Zumpano said. “[But] this is the minimum amount of protein you need for your basic nutritional needs, which means enough to keep you fit, to avoid malnutrition.”

Most people need more than that to function optimally, Zumpano added. “I usually recommend 1 to 1.4 grams per kilogram” of body weight after taking into account a person’s activity level, age, any medical conditions they have, and their health goals, she said. For reference, under these recommendations, a person weighing 160 pounds would need approximately 73 to 102 grams per day.

In general, many people who seek help from a dietitian are not getting enough protein. “[It’s] definitely more common for patients to eat too little [as opposed to too much],” Barron said. “I wouldn’t say people ignore protein intake, [and] I think most people know it’s important, [but] a lot of people I work with don’t realize how much they need and aren’t sure how to increase their intake.”

Conversely, unintentionally eating too much protein can be difficult, experts said. “Most people will never be able to eat ‘too much’ protein, but if someone is focusing so hard on getting enough protein that they start to neglect the other food groups, it would be a good time to reassess goal and try to prioritize people. balance,” Barron said.

However, the following signs can be signs that you’re getting more protein than you need, Zumpano added:

• Constipation
• Dehydration
• Headache
• Indigestion
• Irritability

How to Monitor Your Protein Intake

Since it can be difficult to calculate how many grams of protein you should eat per day, it may be simpler to think of protein in comparison to other foods: “[At meal times], about a quarter of your meal should be made up of protein,” said Barron, “so, you might consider filling a quarter of your plate with a protein source, or somewhere around 30 grams of protein in the face of the meal is a good goal. for most people.” Zumpano’s additional protein sources should comprise 20 to 30% of your daily calorie intake.

If you’re looking to incorporate more protein into your diet, Barron said you should consider:

• Try grain options that are higher in protein, like quinoa, chickpea pasta, or sprouted bread
• Making sure all meals and snacks include protein
• Keep multiple protein options in your fridge so they’re ready when you need them
• adding protein powder to smoothies, pancakes, oatmeal, or other foods that don’t already have enough protein

Although protein is important, it is not more or less than other food groups. “Yes, we need to be aware of whether or not we are meeting our protein needs, [but]more importantly, the focus should be on all the macronutrients and the balance of each,” Zumpano said.

Your protein needs may also change over time, depending on your overall health and age: “Postmenopausal women need more protein because of the drop in estrogen, [which] muscle mass is reduced, which requires more protein to maintain lean muscle mass,” Zumpano said. Pregnant people may also need more protein than they would otherwise, she said.

If you’re not sure how much protein you should be eating to reach your goals – especially if you’re trying to build muscle – it might be best to talk to a dietitian, nutritionist or other expert who can help you lead

“Depending on what the individual’s goals are, the recommendations for how much protein [they need] it will vary a little bit, but, whatever it is, it’s essential for everyone to get adequate protein,” Barron said. “Protein is important in many of the body’s processes, but especially in the construction and maintenance of muscle tissue.”