With the proliferation of high-protein products in grocery stores—ranging from protein coffee to snacks like protein popcorn—and the trend of “protein-maxxing” popularized by social media influencers, many are questioning their protein intake. Recent updates to federal dietary guidelines have further escalated the focus on protein, suggesting an increase in the daily protein target by 50 to 100 percent.

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Jennifer Glavasich, M.S., R.D., clinical nutrition manager at Raritan Bay Medical Center, provides insight on protein needs. She emphasizes the importance of including protein in every meal and snack, recommending that individuals consume three small meals and two to three snacks daily to support metabolism and stabilize blood sugar levels.

According to the Recommended Dietary Allowance (RDA), adults should aim for 0.36 grams of protein per pound of body weight. For example, a 150-pound individual should target approximately 54 grams of protein daily. This RDA represents the minimum amount necessary to avoid deficiency, and actual needs may vary based on factors such as health and activity level.

New dietary guidelines suggest a higher protein intake of 1.2 to 1.6 grams per kilogram of body weight, translating to about 0.54 to 0.73 grams per pound. For the same 150-pound person, this equates to roughly 81 to 109 grams per day. Despite these new guidelines, the Academy of Nutrition and Dietetics maintains a general recommendation of 46 grams per day for women and 56 grams for men, noting that older adults may require more to mitigate age-related muscle loss.

Glavasich points out that protein needs depend significantly on an individual’s lifestyle and exercise habits. She advises those with kidney issues to monitor their protein intake closely and consult a dietitian for tailored advice.

While protein supplements and snacks can be convenient, Glavasich stresses the importance of whole food sources. Foods like beans, lentils, and nuts provide not just protein but also essential nutrients such as fiber and healthy fats, often absent in processed options. Suggested high-protein whole foods include:

- 1 ounce cooked meat, poultry, or fish (about 7 grams)

- ½ cup cooked beans or lentils (about 8 to 9 grams)

- 1 egg (about 6 grams)

- 2 tablespoons peanut or almond butter (about 7 grams)

- 1 ounce nuts or seeds (about 4 to 6 grams)

- ¼ cup or 2 ounces tofu (about 6 grams)

- 2 ounces cooked tempeh (about 11 grams)

For those unable to dedicate time to full meals, Glavasich recommends protein bars or shakes that provide at least 10 to 15 grams of protein and contain less than 8 grams of sugar. She notes that using such supplements occasionally is acceptable if it prevents skipped meals, as long as they are lean protein sources rather than high in carbs or saturated fats.