How Much Protein Does the Average American Consume?

Many health and fitness influencers have been highlighting the importance of protein on social media platforms lately, with some often suggesting that people should consume more than 100 grams of protein per day.

While getting enough protein is important, general food recommendations often don’t work.

“As with most nutrition scenarios, recommendation always comes down to the individual and their goals,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., tells Verywell. “So it’s worth being wary of what we see on social media, especially when one is giving black-and-white advice to all people without considering the intricacies of individualized nutrition.”

However, Julia Zumpano, RD, a dietitian at the Cleveland Clinic, tells Verywell that protein plays a huge role in keeping your body healthy and full of energy, so it’s vital to make sure you’re consuming enough. Eating the wrong amount (too much or too little) can cause a variety of side effects that affect many different systems in the body.

How Much Protein Does the Average American Consume?

“According to the latest NHANES [National Health and Nutrition Examination Survey] Data shows that most adults consume about 16% of their daily calories from protein,” Barron said. “So for someone consuming 2,000 calories a day, that’s about 80 grams of protein.” He added that men tend to consume more protein than women.

Determining how much protein you need can be difficult, in part because of the way health authorities structure their recommendations. “BKA [recommended dietary allowance] Zumpano said 0.8 grams per pound of body weight for protein. “[But] This is the minimum amount of protein you need for your basic nutritional needs; This means it’s enough to keep you healthy to prevent malnutrition.

Most people need more than that to function at their best, Zumpano added. “I tend to recommend between 1 and 1.4 grams per pound of body weight after taking into account the person’s activity level, age, any medical conditions they have, and health goals,” he said. For reference, based on these recommendations, someone weighing 160 pounds would need approximately 73 to 102 grams per day.

In general, many people who seek help from dietitians cannot get enough protein. “[It’s] It is certainly more common for patients to eat very little [as opposed to too much]” said Barron. “I wouldn’t say people ignore their protein intake, [and] I think most people know this is important. [but] “Many people I work with don’t realize how much they actually need and aren’t sure how to increase their intake.”

Conversely, it can be difficult to unintentionally consume too much protein, experts said. “Most people won’t be able to eat ‘too much’ protein, but if someone becomes so focused on getting enough protein that they start neglecting other food groups, it would be a good time to re-evaluate that goal and try to prioritize balance,” Barron added.

But Zumpano added that the following may be signs that you’re getting more protein than you need:

• Constipation
• dehydration
• Headache
• Indigestion
• irritability

How to Track Your Protein Intake?

Since it can be difficult to calculate how many grams of protein you should consume per day, it may be easier to think of protein in relation to other nutrients: “[At meal times], about a quarter of your meal should consist of protein,” Barron said, “so you might consider filling a quarter of your plate with a protein source, or about 30 grams of protein per meal is a good goal for most people.” Protein sources, Zumpano adds, should make up 20 to 30% of your daily calorie intake.

If you’re trying to add more protein to your diet, Barron said you should consider:

• Trying grain options that are higher in protein, such as quinoa, chickpea pasta, or sprouted bread
• Making sure all meals and snacks contain protein
• Keep multiple protein options in your fridge so they’re ready when you need them
• Adding protein powder to smoothies, pancakes, oatmeal, or other foods that don’t already contain much protein

While protein is important, it is no more or less than other food groups. “Yes, we need to be aware of whether we meet our protein needs. [but]More importantly, the focus should be on all macronutrients and the balance of each,” Zumpano said.

Your protein needs may also change over time depending on your overall health and age: “Postmenopausal women need more protein due to decreased estrogen. [which] It causes a decrease in muscle mass and requires more protein to maintain lean muscle mass,” Zumpano said, adding that pregnant people may also need more protein than usual.

If you’re not sure how much protein you should eat to reach your goals, especially if you’re trying to build muscle, it may be best to talk to a dietitian, nutritionist, or other professional who can guide you.

“Recommendations for how much protein to consume, depending on what an individual’s goals are [they need] It may vary slightly, but regardless, getting enough protein is important for everyone,” Barron said. “Protein is important in many bodily processes, but it is especially important in building and maintaining muscle tissue.”