How Much Protein Do You Really Need? Here’s What No One Tells You

(The real numbers, what happens if you fall short, and whether supplements are worth it)

✨ Protein ✨ has become the golden child of the wellness world. From influencers chugging post-workout shakes to brands sneaking it into granola bars and pancake mix — it’s everywhere. But for something so hyped, it’s still widely misunderstood.

What We’ll Cover:

• How much protein you really need

• Whether you can have too much (and what your body does with the excess)

• When and if protein supplements are actually worth it

Let’s get into it — with real numbers, grounded science, and zero diet culture fluff.

So, how much protein do you actually need?

Let’s start with the basics:

• The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight per day.
  → This is the current recommended intake for the average adult 19 or older

• If you're training hard (strength training, long endurance workouts, etc.), the sweet spot increases to:
  1.2 to 2.0 g/kg/day
  (Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada, 2016)

📌 Quick example:
If you weigh 150 lbs (68 kg), a good range is between 82–109g of protein daily — more if you’re training intensely.

Why Protein Matters (Even If You're Already Getting Enough)

It’s useful to understand why protein matters in the first place. It’s not just about building muscle — although that’s part of it.

Protein is:

• The raw material for repair — not just in muscles, but skin, hair, nails, and internal tissues

• A key player in recovery after workouts or illness

• Satiety’s secret weapon — it helps you feel fuller for longer

• A cognitive ally, supporting brain function and mood regulation

• A hormonal and immune system regulator

In other words, it’s a quiet workhorse. Even if you’re not trying to bulk up, meeting your protein needs helps your body do what it’s already doing — just better.

Most people in North America actually meet or exceed the RDA without trying. But what’s often missing is strategic distribution — spacing it across the day, pairing it with movement, and choosing quality sources that match your body’s needs and ethics.

What Happens If You Get Too Much?

There’s a strange pressure these days to chase protein like it’s the missing link to health and happiness.

You’ll hear a lot of:
"Are you eating enough protein?”
"You need 30g per meal."
"More protein = more progress."

But here’s the part that rarely gets said: most people are already getting more than they need.

So, what happens to excess protein?

• Your body doesn’t “store” it as extra muscle. If your cells don’t need it for repair, it’s converted to energy or fat.

• The nitrogen component is filtered out by the kidneys and excreted in urine (which is why high-protein diets sometimes earn the “expensive pee” critique).

It’s usually not dangerous to get a bit more than your needs — unless you have kidney issues — but more isn’t always better. And focusing too heavily on protein can crowd out other important nutrients: fiber, antioxidants, and healthy fats.

The real key isn’t pushing for more protein — it’s hitting a range that supports your body’s needs, training goals, and lifestyle without overdoing it.

What about supplements? Are they necessary?

This is where things get nuanced.

According to a 2018 systematic review of 49 studies (Morton et al.), protein supplementation can help increase strength and fat-free mass — especially in people who are already doing resistance training.

Key findings from the review:

• Supplementation helps trained individuals more than beginners.

• The 1.6 g/kg/day threshold is where benefits level off.

• More protein beyond that doesn’t lead to greater gains.

• Timing (like drinking a shake within 30 minutes of lifting) has a minor influence, if any.

• Resistance training is still the most important factor — not supplements.

So, is protein powder necessary?
No.
But it can be convenient, especially if you have higher needs or a plant-based diet. Just remember: food first, supplements second.

Final Thoughts

Protein matters. But it’s not about maxing out your intake or guzzling shakes all day. It’s about giving your body enough to function, recover, and support your training.

If you’re feeling fatigued, always sore, or not seeing the strength gains you expect, your protein intake might be part of the puzzle.

Start by tuning in. Track one day of eating (without judgment) and see where you land. Most people are surprised.

Want help estimating how much protein you need based on your body and lifestyle?
Drop a comment or send me a message — I’ll walk you through it.