How much protein do I need to consume?

Many experts now recommend adults get 25 to 30 grams of protein at each meal (or eating occasion such as a snack, if you skip a meal). This is especially important at breakfast, a meal that’s often heavier in carbs and lighter on protein. Snacks containing proteins from milk help curb hunger and keep you strong longer.

But how much protein each person needs depends on age and activity level. Also, experts agree: older adults need more proteins, and it is important to eat protein throughout the day. Studies continue to show benefits of a high-protein diet – especially proteins from milk – for active people and older adults. To find out how much protein you need, check this calculator.

Recently, research shared at a protein summit determined that the amount of protein required may be higher than what is recommended in the RDA. This is because scientific literature has expanded with research indicating that protein intakes, higher than the RDA may contribute to better diet quality, healthy weight management, improved body composition, and maintenance of or increased lean body mass for certain populations.1

1 Nancy R Rodriguez, Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health, The American Journal of Clinical Nutrition, Volume 101, Issue 6, June 2015, Pages 1317S–1319S, https://doi.org/10.3945/ajcn.114.083980