How much protein do I really need?

New protein-enriched products are hitting grocery store shelves and being advertised seemingly every day, while diets prioritizing protein make the rounds on social media.

With this influx of products, plus sometimes contradictory nutritional advice, it may be hard to know whether you’re meeting your nutritional needs. That’s why UVA Today talked to Melanie Brede, a senior nutritionist at the University of Virginia’s Student Health and Wellness Center, to learn the truth about protein.

How can I tell if I’m eating enough protein?

The recommended dietary allowance for a “basically healthy individual” is 0.8 grams of protein per kilogram of body weight, Brede said. For example, a person who weighs 160 pounds (about 73 kilograms) would need to eat about 58 grams of protein per day.

Brede teaches clients to use their hands to estimate portion sizes. For example, a hamburger about the size of someone’s palm is four or five ounces of beef, which adds up to about 40 grams of protein, with each ounce providing eight grams.

“There’s half your protein needs in one day right there,” Brede says.

Plant-based sources of protein, like beans and nuts, need to double in quantity to get a similar amount of protein.

Do I need more protein if I’m working out?

For most people, the answer is no. Typical forms of exercise, like walking the dog or light aerobics, don’t dramatically increase a person’s protein needs.

Endurance athletes training for events like a marathon probably need to up their protein to 1.2 to 1.6 grams of protein for every 2.2 pounds of body weight. Strength athletes—like bodybuilders—should get about 2 grams of protein for every 2.2 pounds of body weight. But that may be temporary.

“Our bodies get more efficient at using protein and building muscle as we increase our fitness, so it’s believed that we most need that extra protein when exercise is new,” Brede said.

Usually, it’s relatively easy for people to meet their protein needs even with a new workout routine, because they’ll also be eating more calories to fuel those workouts.

Can I get enough protein on a plant-based diet?

Good news for vegans and vegetarians: There are lots of good non-meat protein sources, Brede said, such as nuts, beans, eggs and soy products like tofu. Even grain products like bread, rice and pasta contain protein.

“Even in carrots and broccoli and peppers, you can find a little bit of protein,” Brede said.

Vegans and vegetarians often need to eat a larger volume of food—not just to meet their protein needs, but also to ensure they’re consuming enough calories overall.

When should I eat more protein?

“If you’re building something, you probably need a little more protein,” Brede said.

That applies to building muscle, but also the growth of new cells during pregnancy.

There’s some evidence that women in menopause should slightly increase their protein. Brede added that as people age, regardless of gender, it’s important to make sure they get their protein in “doses” throughout the day.

Brede uses an analogy of building a wall. You might have all the bricks you need, but if someone asks you to build a wall in a minute, you won’t succeed. Protein works similarly—you might meet all your daily needs in one meal, but your body can’t use it as efficiently to build muscle. Instead, it might get stored or burned as energy.

“It might sound like boring advice, but you should get three meals a day and some snacks,” Brede said.

Are protein supplements good for you?

Protein bars, powders and shakes are seemingly everywhere. And they can certainly be a convenient way to get protein, Brede said.

“Most often, those products are using whey protein, which is a protein in milk, or they use a pea protein or a soy protein,” Brede said. “They had to start with food.”

When you opt for a protein bar over some scrambled eggs, you trade the nutritional benefits of “whole foods” for convenience, Brede said.

“I’m always going to focus on a food-first approach,” Brede said.