How much protein did you eat today? If you are like many Americans, it may not have been enough, especially under the new Dietary Guidelines for Americans, which put much more emphasis on protein than previous recommendations.
The average American man eats roughly 90 to 100 grams of protein a day, while the average woman gets closer to 65 to 75 grams. That may sound like plenty, but whether it is enough depends on your body size, age, activity level and overall health.
The newest Dietary Guidelines for Americans, covering 2025 through 2030, recommend a daily goal of about 1.2 to 1.6 grams of protein per kilogram of body weight, adjusted for individual calorie needs. That is considerably higher than the longstanding Recommended Dietary Allowance of 0.8 grams per kilogram, which is the amount generally considered enough to meet basic nutritional needs.
So, what does all of that mean when we are standing in our kitchen trying to decide what to eat? Here is how to figure it out. Divide your weight in pounds by 2.2, then multiply that number by 1.2 and 1.6. A 130-pound woman weighs about 59 kilograms, putting her range around 71 to 94 grams per day. A 200-pound man weighs about 91 kilograms, putting his range around 109 to 145 grams. A person who weighs 150 pounds, or 68 kilograms, needs roughly 82 to 109 grams of protein a day.
To add more protein, do not have to eat a huge steak or three chicken breasts every day. We simply need to be a little more intentional about adding protein throughout the day. Greek yogurt at breakfast, chicken or chickpeas on our salad at lunch, and cottage cheese, an egg or a handful of nuts for a snack can all help. It adds up faster than you might think.
Of course, protein is not one size fits all. Our needs can vary depending on our age, size, activity level, health and goals. Someone who exercises regularly or is trying to build or maintain muscle may need more than someone who is less active. Certain medical conditions, kidney disease in particular, can also affect how much protein is appropriate. If you are unsure, talk with your doctor, nutritionist, or a registered dietitian.
Protein becomes especially important as we get older. Many people are surprised to learn that we can gradually begin losing muscle in our thirties. Age-related muscle loss, known as sarcopenia, becomes more noticeable with each passing decade, especially if we are not staying active.
It also helps to spread protein throughout the day instead of saving most of it for dinner. Many of us eat very little protein at breakfast, a little more at lunch, then load up at dinner. Personally, I aim for about 30 to 35 grams of protein per meal. One of my go-to breakfasts is an omelet made with one whole egg, about a cup of egg whites, mixed vegetables and some shredded cheese, plus collagen in my coffee. Altogether, that gives me about 37 grams of protein before I even leave the kitchen.
Your breakfast certainly does not have to look like mine. Greek yogurt with berries, cottage cheese with fruit, or eggs with whole-grain toast are easy options. Lunch could be a turkey wrap, tuna salad, lentil soup or a grain bowl with beans and chicken. Dinner might include fish, poultry, lean meat, tofu, beans or another plant-based protein.
Protein bars and shakes can certainly be convenient, but they do not need to become the center of your diet. Whole foods also provide vitamins, minerals, healthy fats, fiber and other important nutrients. More protein should not mean less produce or fewer whole foods. Beans, lentils, peas, nuts, seeds and whole grains can help boost your protein while adding valuable plant nutrition too.
Most importantly, do not let the numbers overwhelm you. You do not need to weigh your food or track every gram of protein for the rest of your life. Just spend a few days paying attention to where your protein is coming from and look for a few simple ways to add a little more.
And then, just as importantly, use those muscles.
I talk about protein all the time in my fitness classes because nutrition and strength training go hand in hand. We can lift weights, use resistance bands and challenge our muscles, but our bodies still need the right building blocks to repair and rebuild afterward. In my opinion, strength training combined with good nutrition is about as close as we get to the fountain of youth.
The good news is you do not have to lift heavy barbells or spend hours sweating in a gym to benefit. Squats, wall pushups, resistance bands and dumbbells can all challenge your muscles. What matters most is consistency and gradually asking your muscles to do a little more over time. That might mean doing a few extra repetitions or picking up a slightly heavier weight.
For most healthy adults, working the major muscle groups two or three times a week can make a real difference. Of course, having more muscle on our bodies improves our appearance and boosts our metabolism, but it is so much more than that. It helps us climb stairs, carry groceries, get up from a chair, play with our kids or grandkids, stay active and even catch ourselves if we stumble. Building our strength can help us keep doing the things we enjoy and, perhaps most importantly, maintain our independence as we get older.
That is really the goal. It is not about hitting some perfect protein number or looking a certain way. It is about staying strong enough to get up off the floor, play a sport, travel, and continue doing the things that make life fun.
We cannot stop the clock, but we can have a say in how we age. Fuel your body with protein, keep challenging your muscles and build the strength to keep doing what you love for years to come.
Robin Stoloff is an award-winning health reporter in South Jersey. A former TV reporter, she now hosts Living Well with Robin Stoloff, Sunday mornings at 10 am on Lite 96.9 WFPG.
