How Much Protein Should I Eat?

Protein is a nutrient found in many types of foods. It is vital for life. Anytime your body is growing or repairing itself, protein is needed. How much protein you need depends on several factors, including age, sex, health status and activity level.

The body needs a regular supply of protein to make and repair cells. In addition to muscles, other body tissues are primarily made from protein, such as organs, hair and eyes. Protein also helps:

• Fight infection
• Carry fat, vitamins, minerals and oxygen around the body
• Build and contract muscles
• Keep body fluids in balance
• Clot blood

Foods that Contain Protein

Protein can be found in both animal and plant-based foods. Some sources of protein are considered better choices than others due to their influence on heart health. Eating plans that include low-fat dairy products, skinless poultry, fish, beans, lentils and soy foods such as tofu and tempeh may help improve blood pressure and cholesterol levels. Healthy protein choices include:

• Meat, poultry and eggs: lean cuts of beef, lamb, goat, pork loin, skinless chicken and turkey, quail and duck
• Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish
• Low-fat or fat-free dairy foods: yogurt, milk, cheese, cottage cheese
• Legumes: beans, split peas, lentils, soy
• Nuts and seeds: walnuts, almonds, chia seeds, pumpkin seeds, pistachios, cashews and peanuts

Foods rich in protein may also be high in saturated fat. High intakes of saturated fat may increase the risk for heart disease. As a general rule, limit protein foods that are high in saturated fats, such as:

• Meats and poultry: bacon, chicken fried steak, Chorizo sausage, fried chicken, hot dogs, lunch meats, organ meats, processed meats, sausage and spare ribs
• Fish and shellfish: breaded and fried options
• Whole-fat dairy: whole milk and other whole-fat dairy products

Getting the Right Amount of Protein

Most healthy adults should aim for the Recommended Dietary Allowance of protein for their age and sex. Individuals who are very physically active, are pregnant or breast-feeding, or who have certain medical conditions may need more protein. Varying your protein choices is also recommended.

MyPlate includes general protein recommendations for individuals ages 2 and older.

Age Sex Daily Protein Recommendation
2-3 years Female and male 2 to 4 ounce equivalents
4-8 years Female and male 3 to 5½ ounce equivalents
9-13 years Female   4 to 6 ounce equivalents
9-13 years Male 5 to 6½ ounce equivalents
14-18 years Female 5 to 6½ ounce equivalents
14-18 years Male 5½ to 7 ounce equivalents
19-30 years Female 5 to 6½ ounce equivalents
19-30 years Male 6½ to 7 ounce equivalents
31-50 years Female 5 to 6 ounce equivalents
31-50 years Male 6 to 7 ounce equivalents
51 years and older Female 5 to 6 ounce equivalents
51 years and older Male 5½ to 6½ ounce equivalents

These recommendations for protein are provided in one-ounce equivalents. One-ounce equivalents of protein foods include:

• 1 ounce cooked meat, poultry or fish
• ¼ cup cooked beans or lentils
• 1 egg
• 1 tablespoon peanut, almond or sunflower butter, or tahini
• ½ ounce nuts or seeds
• ¼ cup or 2 ounces tofu
• 1 ounce cooked tempeh

Most common servings of protein foods include more than one ounce of protein. For example, a piece of meat about the size of a deck of cards, a can of drained tuna and a small chicken breast half are about three ounce-equivalents of protein each. In addition, whole-grain and dairy foods contain protein. Most Americans get enough protein overall, but lack variety. Shifting intake to include seafood twice a week and legumes more often in place of other protein foods is encouraged.