What is it?

Protein is one of the three main macronutrients essential for building, repairing, and maintaining tissues in the body. It is made up of amino acids, which are the building blocks of muscles, skin, hormones, enzymes, and other vital components of the body.

Why is it needed, and how much do we need?

Protein supports growth, tissue repair, immune function, and the production of enzymes and hormones. It also serves as a secondary energy source when carbohydrates and fats are insufficient.

The Dietary Guidelines for Americans 2020-2025 recommend that 10–35% of daily calories come from protein.

• For adults, this equates to approximately 46 grams/day for women and 56 grams/day for men, depending on age, sex, and activity level.
• Active individuals or those looking to build muscle may require more protein.

What happens if you eat too much?

Excess protein, especially from animal sources high in saturated fat, can lead to:

• Weight gain from extra calories
• Strain on the kidneys in individuals with preexisting kidney conditions
• Higher levels of saturated fat intake, which may increase heart disease risk

What happens if you eat too little?

Inadequate protein intake can result in:

• Muscle loss and weakness
• Delayed wound healing
• A weakened immune system
• In severe cases, malnutrition or conditions like kwashiorkor

What foods are rich in protein?

• Animal-based sources:

  • Lean meats (chicken, turkey, beef)
  • Fish and seafood (salmon, tuna, shrimp)
  • Eggs
  • Dairy products (milk, yogurt, cheese)

• Plant-based sources:

  • Legumes (lentils, chickpeas, beans)
  • Soy products (tofu, tempeh, edamame)
  • Nuts and seeds (almonds, chia seeds, sunflower seeds)
  • Whole grains (quinoa, farro, oatmeal)

For more information, visit the Dietary Guidelines for Americans and USDA - MyPlate; Protein Foods