Ask the Dietician: How Much Protein Can Our Body Absorb?

Protein is an essential component of every cell in our body; It plays a huge role in everything from tissue growth and repair to DNA synthesis, cellular transport, antibody creation, muscle development, and more. Without adequate protein, our body’s ability to function optimally is compromised. (1)

It is an important macronutrient for weight control. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if you’re eating around 1,400 calories per day with the goal of losing weight, it’s a good idea to aim for around 83 grams of protein per day.

If you’re looking to boost protein, MyFitnessPal currently offers two high-protein plans in the app. Check out the free 7-day protein-rich quick start plan. Want a longer-term commitment to hitting those protein goals? Try the 28-day maximum protein-rich plan.

How much protein do we really absorb? 

The exact amount of protein we need can vary depending on factors such as age, body composition, gender, health, and activity level. (2)

While there has been an ongoing debate about how much protein we can absorb in a single meal, current science suggests that there is a limit to how efficiently our body can use protein at one time. (3)

Is there excess protein?

Yes, there can be too much good stuff and more protein is not always better. (4)

Unlike carbohydrates, which are stored as glycogen in the liver and muscle cells for later use (5), proteins do not have a specialized storage unit. When you eat more protein than your body needs, the excess amino acids are broken down and the nitrogenous part is excreted in the urine, while the remaining carbon can be used for energy or converted to fat for storage. (4)

How much protein should I consume in a day? 

The National Institutes of Health recommends a daily intake (recommended daily allowance, or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss.

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommend 1.2 to 2 grams of protein per kilogram of body weight per day. (11)

However, protein needs can vary greatly depending on factors such as activity level and fitness goals. In fact, the NIH notes that a healthy diet can contain between 10% and 35% protein.

Athletes or those who practice heavy weight lifting generally need more protein to support muscle repair and growth. (7)

If you’re not sure how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal, as well as goals for other macros: carbs and fats. Consulting with a registered dietitian can help develop a personalized recommendation.

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Why you should spread out your protein intake 

Research suggests that between 25 and 35 grams of protein per meal is the maximum amount our body can use at one time to build muscle. (3)

Consuming protein beyond this limit in one sitting won’t hurt you, but it’s unlikely to increase muscle protein synthesis further. That’s why spreading your protein intake evenly across meals is most beneficial for maximizing muscle repair and growth, as well as overall health.

Here are some examples of meals that provide up to 35 grams of protein:

Breakfast

• 1 cup (150 g) Greek yogurt with 2 tablespoons almond butter (23 g protein)
• Protein-Packed Breakfast Burritos (27g Protein)
• 1 cup (150 g) cottage cheese with 1/2 cup (75 g) blueberries (26 g protein)
• Scrambled eggs with smoked salmon (24 g of protein)

Lunch

• Deli Box (27g protein)
• Greek salad with 4 ounces of grilled chicken (31 g of protein)
• Lettuce, egg and avocado wraps (25 g of protein)
• Chicken salad wrapped in whole wheat bread (25 g of protein)

Dinner

• Spicy Chicken Burger with French Fries (35G Protein)
• Mac and Cheese with Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Does nutrient timing matter? 

Nutrient timing, especially protein timing, can make a significant difference depending on your goals. For most people, evenly distributing protein between meals and snacks ensures that the body has a constant flow of amino acids for optimal muscle repair and performance.

For those focused on weight loss, protein plays a critical role in regulating blood sugar levels and promoting satiety. Some research even suggests that bringing your protein intake earlier in the day (consuming about 35 grams at breakfast) can improve appetite control and reduce overall calorie intake. (8)

For people with a healthy body weight trying to lose weight, protein recommendations are 1.6 to 2.4 g/kg, and for overweight/obese people looking to lose weight, protein recommendations are 1 .2 to 2.4 g/kg. (11)

For athletes and those who engage in intense exercise, the timing of consuming nutrients becomes even more crucial. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within three hours of exercise to maximize muscle protein synthesis and recovery. (9)

The conclusion 

Regardless of your health and fitness goals, it’s a good idea to focus on high-quality, whole-food-based proteins from a variety of sources. These can include lean meats like chicken and turkey, eggs, seafood, and plant-based proteins like nuts, legumes, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders: it’s essential for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure your body gets the most out of the protein you consume.

Originally published December 2019, updated October 2024

The post Ask the Dietitian: How Much Protein Can Our Body Absorb? first appeared on the MyFitnessPal blog.

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