Ask a nutritionist: How much protein can our bodies absorb?

Protein is an essential building block of every cell in our body, playing a huge role in everything from tissue growth and repair to DNA synthesis, cell transport, building antibodies, muscle building, and more. Without enough protein, the optimal functioning of our bodies is compromised. (1)

It is an important macronutrient for weight management. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Keep in mind that 1 gram of protein contains 4 calories, so if you’re eating around 1,400 calories per day for weight loss, it’s a good idea to try to get around 83 grams of protein per day.

If you’re looking to increase your protein, MyFitnessPal currently offers two high-protein plans within the app. Check out the free 7-Day Jump Start High Protein Plan. Want to commit to these protein goals long-term? Try the 28-Day Ultimate High-Protein Plan.

How much protein do we really absorb? 

Exactly how much protein we need may vary based on factors such as age, body composition, gender, health and activity level. (2)

While there’s ongoing debate about how much protein we can absorb in a meal, current science shows there’s a limit to how efficiently our bodies can utilize protein at one time. (3)

Is there such a thing as too much protein?

Yes, it’s possible to have too much of a good thing, but more protein isn’t always better. (4)

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

How much protein should you eat 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 needed 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 National Institutes of Health (NIH) states that a healthy diet can contain 10-35% protein.

Athletes or people who lift weights often 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 may help. The app can recommend daily protein goals as well as goals for other macros (carbohydrates and fats). Consulting a registered dietitian can help customize personalized recommendations.

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Why you should spread your protein intake 

Research shows that 25-35 grams of protein per meal is the maximum amount our bodies can use to build muscle at one time. (3)

Consuming more than this limit of protein at one time won’t harm you, but it’s unlikely to further increase muscle protein synthesis. That’s why spreading your protein intake evenly throughout your meals is better for maximizing muscle repair and growth, as well as overall health.

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

breakfast

• 1 cup (150 g) Greek yogurt plus 2 tablespoons almond butter (23 g protein)
• Protein-packed breakfast burritos (27 grams of protein)
• 150 g (1 cup) cheese, with 75 g (1/2 cup) blueberries (26 g protein)
• Smoked Salmon Scrambled Eggs (24g protein)

Lunch

• Deli Box (27 grams of protein)
• Greek Salad with 4 oz grilled chicken (31 g protein)
• Egg and Avocado Lettuce Wraps (25g protein)
• Whole Wheat Chicken Salad (25g protein)

dinner

• Spicy Chicken Burger with Sweet Potato Fries (35g protein)
• Macaroni and cheese with chicken and kale (30 grams of protein)
• Shrimp Burrito Bowl (34g protein)

Is the timing of nutritional supplementation important? 

Timing of nutrient intake, especially protein intake, can have a big impact depending on your goals. For most people, evenly dividing protein between meals and snacks ensures the body has a steady flow of amino acids for optimal muscle repair and performance.

For those focused on losing weight, protein plays a vital role in regulating blood sugar levels and promoting feelings of satiety. Some studies even show that consuming protein earlier in the day (about 35 grams at breakfast) can improve appetite control and reduce overall calorie intake. (8)

For people of a healthy weight who want to lose weight, the protein recommendation is 1.6-2.4 g/kg, and for overweight/obese people who want to lose weight, the protein recommendation is 1.2-2.4 g/kg. (11)

For athletes and people who engage in strenuous exercise, timing of nutrient intake becomes even more important. 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)

bottom line 

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

Remember, protein isn’t just for athletes or bodybuilders, it’s vital to everyone’s health. Prioritizing quality over quantity and spreading your intake out will help ensure your body is getting the most out of the protein you eat.

Originally published December 2019, updated October 2024

The post asked nutritionists: How much protein can our bodies absorb? First appeared on MyFitnessPal Blog.

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