Ask a nutritionist: How much protein can our bodies absorb?

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Protein is an important part of every cell in our body – it plays a huge role in everything from cell growth and repairing DNA synthesis, cellular transport, building immune cells, building muscles, and more. . Without enough protein, our body’s ability to function properly is reduced. (1)

It is an important nutrient for weight management. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if you eat around 1400 calories a day with the goal of losing weight, you should try to eat about 83 grams of protein. during the day.

If you’re looking to increase your protein, MyFitnessPal now offers two high-protein Plans in the app. Check out the free 7-day High Protein Starter Plan. Want a long-term commitment to your protein goals? Try the ultimate 28-day high protein plan.

How Much Protein Do We Really Ingest? 

Exactly how much protein we need can vary depending on factors such as age, body shape, gender, health, and activity level. (2)

Although there has been ongoing debate about how much protein we can absorb in one meal, current science suggests that there is a limit to how efficiently our bodies can use protein at one time. . (3)

Is there such a thing as too much protein?

Yes, there can be too much of a good thing, and more protein is not always better. (4)

Unlike carbohydrates, which are stored as glycogen in the liver and muscle cells for later use (5), protein has no specific storage tissue. When you eat more protein than the body needs, the excess amino acids are broken down and the nitrogenous part is excreted in the urine, while the remaining carbon can be used for energy or converted into stored fat. . (4)

How much protein should you be aiming for in a day? 

The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss.

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommend 1.2 to 2 grams of protein per kilogram of body weight per day. (11)

Optimal protein intake
Body Weight		Lower End of the Range	High End of the Range
Pounds	Kilograms
125	57	68 grams	114 grams
150	68	82 grams	136 grams
175	79	95 grams	158 grams
200	91	109 grams	182 grams
225	102	122 grams	204 grams
250	113	135.6 grams	226 grams

However, protein needs can vary greatly depending on factors such as activity level and fitness goals. In fact, the NIH notes that a healthy diet can contain 10-35% protein.

Athletes or heavy lifters typically need more protein to support muscle repair and growth. (7)

If you’re not sure how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal as well as goals for macros—carbohydrates and other fats. Consulting a registered dietitian can help you tailor personalized advice.

Why you should spread out your protein intake 

Research suggests that 25-35 grams of protein per meal is the maximum amount our body can use at one time for muscle building. (3)

Consuming protein outside of this range in one session won’t hurt you, but it’s unlikely to increase muscle protein synthesis. That is why spreading protein intake evenly across meals is very beneficial for promoting muscle repair and growth, as well as general health.

Here are a few sample meals that provide up to 35 grams of protein:

Breakfast

• 1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)
• Protein-packed Breakfast Burritos (27g protein)
• 1 cup (150g) cottage cheese 1/2 cup (75g) blueberries (26g protein)
• Baked Salmon Eggs (24g protein)

Lunch

• Deli Box (27g protein)
• Greek salad with 4 ounces grilled chicken (31g protein)
• Egg and Avocado Salad Wrap (25g protein)
• Chicken Salad Wrapped in Whole Grains (25g protein)

Dinner

• Spicy Burger with Sweet Potato Fries (35g protein)
• Mac and Cheese with Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Is Nutrition Time Important? 

Nutrition timing, especially protein timing, can make a big difference depending on your goals. For most people, an equal distribution of protein between meals and snacks ensures that the body has a steady flow of amino acids for optimal muscle repair and performance.

For those focusing on weight loss, protein plays an important role in regulating blood sugar levels and promoting satiety. Some research even suggests that upping your protein intake earlier in the day – consuming around 35 grams at breakfast – can improve appetite control and reduce overall calorie intake. (8)

For people with a healthy weight who are trying to lose weight, the protein recommendation is 1.6-2.4 g/kg, and for overweight/obese people who want to lose weight, the protein recommendation is 1.2-2.4 g/kg. (11)

For athletes and those engaged in intense exercise, the timing of nutrition becomes very important. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within three hours after exercise to maximize muscle protein synthesis and recovery. (9)

Bottom line 

Regardless of your health and fitness goals, it’s a good idea to focus on high-quality, whole-food-based proteins from a variety of sources. These can include lean meats such as chicken and turkey, eggs, seafood, and plant-based proteins such as nuts, beans, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders – it’s important for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure that your body is getting the most benefit from the protein you consume.

Originally published December 2019, Updated October 2024

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