Protein often gets the spotlight in conversations about health—and for good reason. It’s one of the most essential nutrients our bodies rely on every day, playing a key role in building and repairing muscle, supporting bone strength, keeping our metabolism active, and even helping us feel full after meals. Yet many people aren’t sure how much protein they need, or whether the amount they’re eating is truly supporting their goals. The answer isn’t one‑size‑fits‑all. We recently sat down with Crystal Kwan, registered dietitian at Huntington Health, an affiliate of Cedars-Sinai, in Pasadena, to break down the science-backed benefits of protein and how it can help us maintain a healthy diet.
Huntington News: How much protein do I personally need each day based on my age, activity, and goals?
Crystal: Most people need more protein than the basic minimum recommended. The official guideline (called the RDA) suggests 0.8 grams of protein per kilogram of body weight, but this is only the amount needed to prevent deficiency—not necessarily to stay strong and healthy. It doesn’t take into account things like how active you are, your age, whether you’re under stress, or whether you’re healing from illness or surgery.
Because everyone’s situation is different, protein needs vary. For example, athletes who are building muscle may need up to 2.2 g/kg, and adults trying to lose weight while keeping muscle usually need around 1.2–1.6 g/kg. Many experts find that 1–1.2 g/kg works well for most adults.
Since protein needs change with your lifestyle and health, the best way to find out how much you need is to meet with a registered dietitian who can personalize the recommendation for you.
Huntington News: How does protein support muscle maintenance, bone health, and metabolism?
Crystal: Protein is an important nutrient for building and repairing muscles and bones. It grows muscle fibers after exercise and can prevent muscle loss in older adults. Protein can also aid calcium absorption and is associated with higher bone mineral density making which can lower risks for osteoporosis.
Huntington News: Can increasing protein help with satiety and weight management?
Crystal: Protein is one of many nutrients that can play a role in satiety, or the feeling of fullness, after a meal or snack. Eating a balanced meal, one with a little bit of everything, optimizes your chances of feeling full to minimize the risk of eating more than your body says you need. This is also true for other nutrients like fiber, fat and complex carbohydrates. So, while protein may get a lot of media attention, don’t forget to eat other equally important nutrients to meet your body’s needs.
Huntington News: Is it possible to eat too much protein? If so, what signs should I look out for?
Crystal: Eating more protein than our bodies need can be a reflection of unbalanced eating, where people may risk undereating fiber from complex carbohydrates that include whole grains, starches, fruits and vegetables. Undereating fiber can mean poor digestion like bloating, and constipation. Depending on the source of protein, individuals may be eating more saturated fat than they realize, particularly if a higher proportion of their choices are coming from red meat and dairy. People with chronic kidney disease should also be mindful of their protein intake as too much protein can compromise long term kidney function.
Thank you, Crystal, for giving us the scoop on protein! To learn more about Huntington Hospital’s Outpatient and Inpatient Nutritional Counseling services, go to: Nutrition Counseling | Huntington Hospital
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