How Much Protein Do You Really Need?

The official Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. But here’s the catch: that number only reflects the minimum needed to prevent deficiency. It doesn’t account for what your body actually needs to support your energy requirements, metabolism, hormones, or muscle preservation as you age.

Most dietitians recommend aiming for 1.2–1.6 grams per kilogram of body weight, especially if you:

• Are you a woman over 35?

• Want to boost your metabolism and energy levels?

• Are you recovering from illness, surgery, or injury?

• Are you trying to lose weight while maintaining your muscle mass?

• Exercise regularly or live an active lifestyle

How to Calculate Your Own Protein Needs

• Find your weight in pounds.

• Divide by 2.2 to convert it to kilograms.

• Multiply by 1.2–1.6 to get your recommended daily protein range in grams.

For example, if you weigh 160 pounds:

160 ÷ 2.2 = ~73 kilograms

73 × 1.2 = 88 grams of protein (lower end)

73 × 1.6 = 117 grams of protein (upper end)

Your ideal number will depend on your activity level, age, and goals.

Signs You May Be Under-Eating Protein

Are you unsure if you’re actually getting enough protein? Your body often sends signals when it’s running low. From energy dips to changes in mood or even hair and nail health, these signs can be easy to miss, but they’re important clues worth paying attention to.

• Feeling constantly hungry or experiencing cravings

• Afternoon energy crashes

• Trouble recovering after workouts

• Hair thinning or brittle nails

• Trouble building or maintaining lean muscle

• Mood swings or low motivation

"We see this pattern a lot with busy professionals who skip breakfast or rely on snacks with minimal protein," says Bridget Isaacs, MS, RD. "Adding 20-30g to the first meal of the day alone can change everything."

Protein's Role in Hormonal Health, Blood Sugar, and Metabolism

Protein isn’t just about muscles, it helps to steady your blood sugar, too. When paired with carbohydrates, protein slows down digestion and helps prevent the sharp spikes and crashes that can leave you feeling tired, irritable, or craving more sugar.

An increase in dietary protein also improves the blood glucose response in people with type 2 diabetes, making it an important tool for managing energy, appetite, and long-term health.

For busy women, especially, adding protein at meals and snacks can make a noticeable difference. Imagine steadier focus at work, fewer afternoon slumps, and more control over cravings. Even a small shift, like including 20 grams of protein at breakfast, can help set the tone for the entire day.

The Best High-Protein Foods to Include Daily

Animal-Based (Complete Proteins):

• Eggs

• Chicken, turkey, lean beef

• Salmon, tuna, sardines

• Greek yogurt (plain, unsweetened)

• Cottage cheese

• Whey or collagen protein powders

Plant-Based (Pair for completeness):

• Lentils, chickpeas, black beans

• Edamame, tofu, tempeh

• Quinoa, oats, amaranth

• Nuts & seeds (especially pumpkin, chia, flax)

• Nutritional yeast

Also, make sure you check our blog post about protein bars to choose better options. 

Combine for Maximum Benefit:

"Rotating both animal and plant-based protein sources is ideal for nutrient diversity and gut health," says Jessica Kelly, MS, RDN, LDN.

6 Practical Tips to Get Enough Protein Daily

Knowing how much protein you need is one thing, but actually getting it on your plate is another. The good news? A few small shifts in your routine can make hitting your daily protein goals simple and stress-free. Here are six easy strategies to help get you started.

1. Front-load your protein

Most people eat too little protein at breakfast. Aim for 20–30g at your first meal.

Try: Scrambled eggs with lentils and greens, or a protein smoothie with Greek yogurt and flaxseed.

2. Make your meals multitask

Use leftovers in soups, grain bowls, or salads. Add seeds to oatmeal or avocado toast.

3. Keep high-protein snacks on hand

Hard-boiled eggs, roasted chickpeas, string cheese, protein bars (look for >10g).

4. Upgrade your carbs

Swap white rice for quinoa, white bread for sprouted grain, or chips for roasted edamame.

5. Balance every meal

Aim for protein, fiber, and healthy fat at every meal to support satiety and hormone balance.

6. Try powders for convenience

Add unflavored collagen or whey protein to oats, smoothies, or even soups.

For a more personalized approach, start your food journaling journey with Berry Street today!

Sample Day of Protein-Rich Meals

Breakfast:

• Greek yogurt (3/4 cup) + berries + chia seeds + walnuts (25g)

Snack:

• Hard-boiled egg + roasted chickpeas (12g)

Lunch:

• Lentil and arugula salad with grilled salmon, tahini dressing (35g)

Snack:

• Protein smoothie with berries, flaxseed, and unsweetened almond milk (20g)

Dinner:

• Quinoa + black bean chili + Greek yogurt topping + side greens (30g)

Protein Isn’t Optional—It’s Foundational

Protein goes far beyond building muscle…it supports hormones, metabolism, energy, and healthy aging. Whether you’re powering through a busy workday, dealing with perimenopause, or are just looking to avoid that mid-afternoon crash, the right amount of protein can completely transform how you feel.

“Think of protein as your anchor,” says Jessica Kelly, MS, RDN, LDN. “When it’s in place, everything else—mood, appetite, focus, energy—runs more smoothly.”

Are You Ready to Personalize Your Plan?

At Berry Street, our registered dietitians help you translate the science into real meals that fit your lifestyle. Together, we’ll:

• Review your current intake and uncover what your body really needs

• Design high-protein meals and snacks that are simple and satisfying

• Address unique challenges like gut issues, hormone shifts, or special diets

• Support you with tools like food journaling so you can track progress with confidence

Your next step starts here. Book your session with a Berry Street dietitian today and build a protein plan that fuels your body, steadies your energy, and sets you up for long-term health.

Frequently Asked Questions (FAQs)

Is too much protein bad for your kidneys?

Make sure to follow the RDA by calculating your needs as shown above. Concerns about too high protein and kidney health mostly apply to people with pre-existing kidney disease. Studies show that higher protein intakes are safe for the general population.

Can I build muscle on plant-based proteins?

Yes—with thoughtful planning. Combine legumes and grains, eat enough total calories, and consider supplementing with soy, pea, or rice protein.

Should protein be spaced throughout the day?

Yes. Aim for 20–30g per meal, spaced across 3–4 meals to maximize muscle protein synthesis.

What happens if I skip protein at breakfast?

Skipping protein early in the day can lead to blood sugar crashes, cravings, and overeating later. Front-loading helps regulate appetite and support lean mass.

Do women need more protein during perimenopause?

Yes. Estrogen decline reduces muscle maintenance and insulin sensitivity. More protein helps counteract this shift.