Signs You Need More Protein, Plus Easy Ways To Pack More Into Your Day

If nutrients were boxers, protein would beat out all other nutrients for the championship title. Most recently, chatter about the macronutrient has reached a climax, partially driven by social media trends and propped up by an influx of protein-infused drinks and snacks. Case in point: Searches for protein on The Vitamin Shoppe website jumped 81 percent in 2025, while Google searches for protein also reached a fever pitch during that time. 

Certainly, protein has earned its place in the spotlight and in diets. Adequate protein intake is necessary for muscle maintenance and formation, sound bone density, metabolic health, and overall body function, says Brittany Michels, R.D.N., M.S., C.P.T., a registered dietitian and certified personal trainer with The Vitamin Shoppe. As it turns out, “protein isn’t just for your muscles, but also for enzymes, hormones, neurotransmitters, immune cells, and blood sugar regulation,” she says. 

But as the buzz around the nutrient has built, so too has confusion around how much protein we need—and how to best ensure we’re getting enough on our plates (and in our shaker bottles) throughout the day. Ahead, nutritionists break down some common signs you could benefit from more protein, plus simple tips for upping your intake without working too hard.

• ABOUT OUR EXPERTS: Brittany Michels, R.D.N., M.S., C.P.T., is a registered dietitian and certified personal trainer with The Vitamin Shoppe. Jim White, A.C.S.M.-E.P., C.P.T., R.D.N., is an exercise physiologist, registered dietitian, and owner of Jim White Fitness & Nutrition Studios.

How Much Protein Do You Need? 

Often, the Recommended Dietary Allowance (RDA)—set at 0.36 grams per pound of body weight—is treated as the going standard for daily protein intake. According to this recommendation, a 150-pound person would need 54 grams daily, while a 200-pound person would need 72. But experts say this measure is better understood as a baseline than a target.

“The RDA is designed to prevent protein deficiency in mostly sedentary adults,” says exercise physiologist and registered dietitian Jim White, A.C.S.M.-E.P., C.P.T., R.D.N., owner of Jim White Fitness & Nutrition Studios. Basically, it’s the bare minimum amount needed to prevent serious health consequences related to (lack of) protein intake. “The RDA recommendations weren’t created to support training, fat loss, muscle maintenance, or even healthy aging,” he says.

Whenever any exercise or other physical, mental, or emotional stressor enters the picture, protein needs rise beyond this bare minimum, says Michels. “People who strength train, endurance train, are highly active, recovering from injury, or navigating perimenopause or menopause often have significantly higher protein needs,” she says. Needs also increase when an individual is in a cut, trying to drop weight, or otherwise achieve body recomposition, as the macronutrient supports lean mass maintenance and satiety, White adds. (The list doesn’t even end here, but these are some of the biggest, most common reasons you might need significantly more protein than the RDA.)

So, how much protein do you actually need? “Personal protein needs vary widely based on factors like body weight and lean mass, activity level and training type, age, life stage, and health status,” according to Michels. However, most people feel and perform their best when they get between 0.55 and one gram of protein per pound of bodyweight, she says. 

“This range is typically sufficient to support satiety, lean mass preservation, and recovery without issue,” shares Michels. That said, one 2018 study in Nutrients found it’s totally safe to consume 1.0 to 1.4 grams of protein per pound of bodyweight—and that athletes benefit from eating at the higher end of that range. 

Signs You’re Not Getting Enough Protein 

The signs of inadequate protein intake can be subtle and often require some savvy. Here are three signals from your body that you need more of the macronutrient.

1. You’re getting sick more often

“Immune cells and antibodies are made from protein,” says White. When intake is consistently low, research shows that immune defenses can suffer. With that, if you have a niggling cold that won’t go away or seems to catch every virus going around, your diet could be to blame, he says. 

2. Your body has changed 

When you fall short in the protein department, weight gain and muscle loss are common, the experts say. 

In the short term, this impact comes down to the lack of satiety. “Low protein foods are less filling,” says White. “Eating them can lead to increased overeating and cravings later in the day.” 

Over time, inadequate protein intake can contribute to a decline in muscle mass. “Protein plays a critical role in muscle growth and repair,” says White. When intake is low, the body doesn’t have enough of the amino acids needed to mend shorn muscle fibers, a process called muscle protein synthesis. 

Consistently inadequate protein intake can tip the scales towards greater muscle breakdown, which gradually leads to muscle loss, says White. “This slows metabolism as muscle burns more calories at rest,” he explains. Even if your food intake and activity level stay the same, this metabolic rate decline can lead to weight gain and make weight maintenance more difficult over time, agrees Michels. 

3. Your workouts have suffered 

“Protein provides amino acids needed to build and rebuild muscles,” says Michels. If intake is low, your body won’t have the tools it needs for efficient recovery. 

Not only can this undermine the benefits you might have otherwise gotten from your sweat session, but it can also lead to other symptoms of poor recovery, such as persistent soreness, nagging injuries, decreased ability to hit your maxes, and a general lack of oomph during your sweat sessions, says White.

Easy Ways To Consume More Protein

Getting more protein into your body throughout the day doesn’t have to involve extensive tracking, long meal prep sessions, or even much thought—promise. These simple tips will help you meet your needs with ease.

1. Distribute intake throughout the day 

No matter your daily intake goal, Michels says that “a good starting point is to aim for consistent distribution across the day.” For most adults, that looks like 20 to 35 grams of protein per meal, plus more from snacks as needed, she says. 

For one, “it’s just easier to distribute protein across meals and snacks than to try to cram most of it into dinner,” Michels says.

Additionally, this approach ensures you’re getting some protein first thing in the morning.  “People generally underestimate the value of protein at breakfast, thinking it’s more important later in the day,” she says. But actually, spreading intake supports steady energy levels and satiety all day long, she says. Plus, research suggests that consuming protein throughout the day supports muscle protein synthesis more effectively than eating most of it in one sitting.

2. Rethink what counts as a “breakfast food” 

Getting a meaningful portion of your intake in the morning may require rethinking your understanding of ‘breakfast’ foods. 

“Traditional breakfast foods like cereal, toast, or pastries are carb-heavy and low in protein,” says Michels. While there is nothing inherently wrong with any of these foods, starting the day with so little protein will make it harder to hit your daily protein needs. Plus, carb-forward breakfasts also tend to lead to late-morning energy crashes and cravings later on. “Starting the day with protein helps stabilize blood sugar, support satiety, and set the tone for meeting protein needs throughout the day,” Michels says. 

Good news: You don’t have to abandon the so-called breakfast foods you’re heart-eyed for. “Pairing those carb-heavy breakfast staples with sources of protein can make a big difference in energy and cravings later in the day,” says registered dietitian Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It. “A bagel with almond butter, toast with eggs, or a muffin with a side of cottage cheese are all going to be much more satiating than the carb on its own,” she says. 

If you’re open to savory options, Michels suggests Greek yogurt with seeds and nuts, scrambled eggs with kale and mushrooms, or smoked salmon in a breakfast wrap. And that leftover chicken or steak from last night? A quick reheat and it becomes a protein-packed breakfast option, she says. Loosen your attachment to sweet breakfast eats, and suddenly hitting that target of 20 to 35 grams of protein is easy-peasy.

3. Power up with plant-based options 

Sure, rotisserie chicken is an easy way to boost your daily intake. However, if going ham on a whole chicken is as appealing to you as dog food—or you want more creative ways to pack in protein—Michels suggests turning to plants. 

High-protein eaters often underestimate how much plants can contribute to daily intake. “While some individual plant protein sources are lower in certain essential amino acids, combining a variety (like beans, lentils, nuts, seeds, and whole grains) ensures that you’re getting a complete amino acid profile,” Michels says. And, if you’re also consuming animal-based proteins, this concern becomes largely moot. 

Beyond just supporting your protein goals, plant-based options offer additional benefits that animal proteins do not. “Plant-based proteins can also increase fiber intake and support heart and gut health,” says Michels. 

The best part is there are shelf-stable versions of most plant-based options—canned beans, lentils, nuts, seeds, and quinoa—making them easy to keep on hand for quick meals and low-effort protein boosts. 

Even if you’re not interested in fully plant-based meals, incorporating these meat-free protein sources into your meals (think beans in your meaty chili or quinoa with your steak) will help you rack up the grams of protein quickly.

4. Lean on easy add-ins 

On that note, you probably don’t need to overhaul your entire diet to get more protein, according to Taub-Dix. “I’m a big believer in protein-packed add-ons,” she says. “Tiny tweaks—like adding a spoonful of ricotta on pasta, tossing beans into soup, or adding edamame, seeds, or lentils into your salad—can all help you meet your protein needs without changing the meals you already love,” she says. 

Tip: If you’re a meal prepper, Taub-Dix suggests prepping items like beans, quinoa, and lentils ahead of time so they’re ready to use throughout the week. If prep isn’t your jam, consider putting measuring scoops in containers of chia or flax seeds, hemp hearts, nuts, or nutritional yeast so it’s easy to add a protein boost without much thought. 

5. Swap in whole grains

With protein as your priority, you might be tempted to cut way back on carbs—but Taub-Dix recommends against that. Swapping simple carbohydrates for complex options, like whole grains, is a far more sustainable strategy, she says. 

Simple carbohydrates (white bread, plain pasta, pastries, sugary cereals have very little fiber or protein, which means they’re broken down very quickly by the body, says Taub-Dix. Complex carbohydrates, on the other hand, contain fiber and small amounts of protein (which slow digestion and increase satiety), plus many more vitamins and minerals, she says. 

On their own, whole grains won’t drastically increase your protein intake. One slice of multigrain toast offers around five grams, compared to about one gram per slice in most white breads.  “But the additional fiber and micronutrients in whole-grain products make meals more nutrient-dense, filling, and blood-sugar friendly,” Taub-Dix says. “When paired with other protein sources, that balance can indirectly support meeting protein goals.”

6. Supplement with protein powders and other products  

A go-go-go lifestyle can make it challenging to get adequate protein from whole foods. Animal-based proteins, after all, need to be stored appropriately, and even plant-based options need to be cooked. 

“Whether it’s because you are on the go, have special dietary needs, are recovering from an illness, have a low appetite, or generally struggle to hit your protein target through food alone, protein shakes, powders, and other products can fill the gaps,” says Taub-Dix. 

The best protein supplement will depend on factors such as your daily protein intake relative to your goals, your lifestyle and time constraints, training demands, and food preferences, according to Michels. Generally, protein powders work well for those looking for a hearty boost, as many options provide 30 grams or more per serving. Most flavors are tasty added to just water or milk, but you can also make them more calorically and nutritionally dense by blending them into a smoothie. 

If a powder doesn’t appeal, stock your pantry, car, and work station with other options, such as protein bars, chips, cookies, cereal, and pastries, which typically provide a meaningful 10 to 20 grams per serving. 

The Bottom Line

For many folks, packing more protein onto their plate is a good move for multiple areas of health. That doesn’t mean more, more, more is better, better, better, though. “Getting an adequate amount daily is important, but massive amounts won’t provide additional benefit,” says Taub-Dix.

The key is to make sure your increased protein intake still fits into a healthy bigger picture, which means plenty of fruits, vegetables, fiber, and healthy fats. “Including protein at every meal while still eating a variety of whole foods is best,” says White. Otherwise, gut issues, blood sugar regulation, and increased strain on the kidneys could rain on your parade. 

As long as you’ve got your sights set on balance, these simple tips can help you sneak more protein into your day—from breakfast through bedtime—without having to work too hard at it.