While the many diet debates continue (Should all dairy be nixed? Is low-carb sustainable? Does eating high-fat burn more body fat?), the importance of protein is never in question. After all, protein resides in every cell within the body. And since the body does not hold onto protein the same way it retains fat and carbohydrates, it must be consumed on a daily basis.
“Protein provides the essential amino acids our body needs from food to support cell growth and repair,” says Jessica Cording, M.S., R.D., C.D.N., author of The Little Book of Game-Changers and host of the podcast Drama-Free Healthy Living. Not only is this macronutrient vital for maintaining body tissues (including hair, skin, bones, and muscles), but it’s also required for numerous other crucial functions, such as supporting a healthy weight and stabilizing blood sugar levels.
Here’s something worth knowing: protein is also essential for making enzymes, hormones, and immune cells—basically the behind-the-scenes workers that keep your body running smoothly.
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According to the Institutes of Medicine, the current recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight. (To identify your individual needs, convert your weight in pounds to kilograms, then multiply that number by 0.8. For example, someone who weighs 150 pounds or 68.03 kilograms, would need a minimum of 54 grams per day.) Yet while this recommendation addresses what the average person needs to meet their basic nutritional requirements, it’s not the end-all-be-all.
Here’s the thing: there’s a difference between getting enough protein to survive and getting enough to actually thrive. Since protein is touted as the main building block of life, there are certain periods throughout life when you might need more. Here are five scenarios in which you’d want to up your intake.
1. When You’re Pregnant Or Breastfeeding
“Recommendations vary, but in order to support fetal growth and development, a woman needs about 20 to 25 percent of her daily calories from protein—which comes out to approximately 70 to 100 grams,” says Cording. As a woman’s average calorie needs increase throughout pregnancy (from 1,800 calories per day during the first trimester to about 2,200 calories per day during the second trimester, and up to about 2,400 calories per day during the third trimester), her protein needs do, too.
That 71-gram daily target represents a roughly 54% jump from the standard 46-gram recommendation for non-pregnant women—which is pretty significant when you think about it.
Why Your Body Needs More During This Time
During pregnancy and breastfeeding, protein works overtime to support:
- Fetal tissue and organ development
- Placental growth
- Increased blood supply
- Breast tissue changes for milk production
- Postpartum tissue repair and recovery
Pack your plate: “As a dietitian, I typically encourage food first, but when meeting your needs through food feels difficult, a protein powder can be an easy addition to foods like soups, smoothies, oatmeal, yogurt, and even mashed potatoes or pureed vegetables,” says Cording. Otherwise, try to incorporate sources like meat, fish, poultry, eggs, dairy products, beans, peas, lentils, tofu, and tempeh, as well as nuts and seeds, and nut and seed butter.
For those days when morning sickness or pure exhaustion makes cooking feel impossible, keeping a quality protein powder on hand can be a real lifesaver.
2. When You’re In Recovery Mode
“When healing—whether from a burn, a broken bone, or surgery—your body needs more protein to support the repair process,” states Cording. A systematic review of clinical trials published in the World Journal of Gastrointestinal Surgery concluded that there is some evidence to support protein supplementation post-gastrointestinal surgery, for example.
However, just how much additional protein you need depends on a variety of factors, including your age, weight, type of ailment, degree of inflammation, and treatment. “This is an important topic to discuss with your doctor,” continues Cording. “Some things, like burns, require a surprisingly high amount of protein to support healing, whereas other injuries may only require someone to increase their intake moderately.”
What Recovery Looks Like in Numbers
Generally speaking, during illness recovery or post-surgery, protein needs may increase to around 1.2 to 1.5 grams per kilogram of body weight. For someone weighing 150 pounds, that translates to roughly 82 to 102 grams daily—which is about 50% more than the standard recommendation.
Your body uses that extra protein for:
- Wound healing and tissue repair
- Supporting immune function (your antibodies are made of protein!)
- Preventing muscle wasting during periods of reduced activity or bed rest
- Rebuilding strength as you get back on your feet
Pack your plate: “Nutritional yeast is one of my favorite ways to add extra plant-based protein to a meal. Just sprinkle it on as you would parmesan cheese or incorporate it into a sauce,” says Cording. One scoop (0.7 ounces) of KAL Nutritional Yeast, for example, offers a whopping eight grams of protein.
Other easy-to-digest options during recovery include Greek yogurt, scrambled eggs, and protein-fortified smoothies—especially helpful when your appetite isn’t quite back to normal.
3. When You’re Trying To Shed Unwanted Pounds
“Yes, increasing protein intake may actually help you lose weight—and keep it off,” says Lisa Young, Ph.D., R.D.N., author of Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time.
In fact, a review published in the journal Nutrition & Metabolism indicates that protein-rich meals can encourage an increase in metabolic rate and boost satiety. “It can also help reduce cravings,” Young adds.
How Protein Supports Weight Management
Here’s why protein is your secret weapon when you’re watching your weight:
- It keeps you fuller longer. Protein takes more time to digest than carbs, which means you’re less likely to be raiding the pantry an hour after eating.
- It revs up your metabolism. Your body actually burns more calories digesting protein than it does processing fats or carbs—this is called the thermic effect of food.
- It helps preserve muscle. When you’re eating fewer calories, you want to lose fat, not muscle. Adequate protein helps protect that lean mass.
She generally recommends that those looking to support weight loss start with between 1.0 and 1.5 grams of protein per kilogram of body weight per day, which would amount to between 68 and 102 grams per day for someone weighing 150 pounds.
Pack your plate: For a quick protein boost, swap out processed snacks for low-sugar yogurt or nuts. (FYI: Greek yogurt contains nearly 20 grams of protein.) Another easy swap: Spoon a dollop of whole milk ricotta into pasta, on top of homemade pizza, or into pancake mix, since half a cup of this Italian cheese offers 10 grams of the muscle-building macro.
If you’re always on the go, keeping protein bars in your bag can help you resist less-healthy temptations when hunger strikes.
4. When You’re Trying To Build Muscle
“Since our muscles are made primarily of protein, eating more of it may help you gain muscle,” explains Young. No surprise here: A systemic review published in the journal Sports Medicine found that protein supplementation (combined with consistent resistance training) enhances muscle mass.
Read More: 7 No-Bake High-Protein Meals For When It’s Too Hot To Cook
“In order to gain muscle, you need a bit more protein—around 1.6 grams per kilogram of body weight or about 0.7 grams per pound,” suggests Young. For someone who weighs 150 pounds, that comes out to 108 grams each day.
Timing Matters, Too
Here’s something to keep in mind: it’s not just about how much protein you eat, but when you eat it. A practical approach is to spread protein across the day (often ~20–40 g per meal, depending on body size and age) and include a protein-containing meal or snack within a few hours of training.
So instead of saving all your protein for dinner, try spreading it throughout the day:
- Breakfast: Eggs, Greek yogurt, or a protein smoothie
- Post-workout: A protein shake or a balanced meal
- Lunch and dinner: Lean meats, fish, legumes, or tofu
- Snacks: Nuts, cheese, or protein bars
Pack your plate: Cording recommends getting creative in the kitchen by tossing a scoop of your favorite protein powder into homemade energy bites or baked goods. “I typically recommend going with an unflavored product to make it more versatile,” she continues. “If someone tolerates dairy well, I may recommend a grass-fed whey protein, but when it comes to the plant-based powders, I find that pea protein powder has a very mild and palatable taste and texture.” For example, one scoop of Garden of Life Certified Grass-Fed Whey Protein offers 24 grams of protein while two scoops of plnt brand Pea Protein provides 25 grams.
5. When You’ve Reached Your Golden Years
A gradual decline in skeletal muscle and tissue, known as sarcopenia, is a natural part of aging. While many people start to notice some muscle loss around age 50, sarcopenia affects everyone by the age of 75. So as your birthday cakes become taken over by candles, you may want to incorporate more protein in your meals as a way to support the retention of lean body mass, says Cording. After examining a series of scientific studies, researchers from the University of Arkansas concluded that a higher protein intake among adults ages 65 and older can be beneficial in counteracting age-related muscle loss.
Understanding Why Older Bodies Need More
There’s actually a scientific reason why protein needs increase as we age—it’s called anabolic resistance. In simple terms, older muscles become a bit less responsive to the protein you eat. Think of it like this: a younger body might need 20 grams of protein at a meal to flip the switch on muscle building, but an older body might need closer to 30-35 grams to get the same response.
According to research from Stanford Lifestyle Medicine, experts now recommend that adults over 50 aim for 1.2 to 1.6 grams of protein per kilogram of body weight—which is roughly double the standard federal recommendation.
“Bumping up your daily protein intake to 1.0 to 1.3 grams per kilogram of body weight can help achieve this goal,” Cording says. For someone who weighs 150 pounds, that’s 68 to 88 grams of protein per day. (And newer research suggests going even a bit higher might be beneficial.)
Tips for Getting Enough Protein After 50
- Distribute protein throughout the day. Aim for 25-35 grams at each meal rather than loading up at dinner.
- Choose easily digestible options. Eggs, fish, Greek yogurt, and tender cuts of meat are all good choices.
- Pair protein with strength training. Exercise is actually the most important factor in preventing muscle loss—protein supports the effort.
- Consider convenience. Protein shakes or meal replacement options can help when cooking feels like too much work.
Pack your plate: Consider adding soy to your meals, Cording says. One warning, though: “I would recommend avoiding products that use soy protein isolate, as you’re getting the soy protein but not the full benefits (think fiber, vitamins, and minerals) you get when you consume the whole plant,” she explains. Stick with tofu, tempeh, edamame, miso, and soy milk.
Other protein-rich foods that work well for older adults include:
- Eggs (about 6 grams each)
- Cottage cheese (14 grams per half cup)
- Canned salmon or tuna (easy to prepare, shelf-stable)
- Legumes like lentils and chickpeas
- Nuts and nut butters for snacking
The bottom line? No matter what stage of life you’re in, paying attention to your protein intake can make a real difference in how you feel. Whether you’re growing a baby, bouncing back from surgery, working toward fitness goals, or simply wanting to stay strong and active as you age, a little extra protein planning goes a long way.