How Much Protein Do You Really Need?
Protein is having a moment.
Shakes, bars and high-protein foods are everywhere, but the right amount depends on your age, body size, activity level and health goals.
For a generally healthy, less active adult, a basic target is about 0.36 grams of protein per pound of body weight per day. A 165-pound person, for example, would need roughly 60 grams.
People who exercise regularly often need more:
- Moderately active adults: About 0.45–0.64 grams per pound
- Strength and endurance athletes: About 0.55–0.91 grams per pound
- Adults over 65: Often about 0.45–0.55 grams per pound
Protein needs are usually based more on body weight and activity than gender. Men may need more total protein if they are larger or have more muscle mass, while active women may need more than sedentary men. Women may also benefit from paying closer attention to protein during and after menopause, when maintaining muscle and bone strength becomes increasingly important.
Do You Need a Protein Supplement?
Most people can get enough protein through foods such as eggs, fish, chicken, Greek yogurt, cottage cheese, beans, lentils, tofu, nuts and seeds.
Protein powders and shakes are not necessary, but they can be convenient if you have a busy schedule, struggle to eat enough protein, are training regularly or need an easy post-workout option.
Think of a supplement as a way to fill a gap, not as a replacement for balanced meals. Look for a simple product with limited added sugar and, when possible, independent third-party testing.
At Harvard Square Chiropractic, we encourage patients to think beyond pain relief and consider the everyday habits that support strength, recovery and long-term mobility. Protein is one part of that picture, along with regular movement, strength training, quality sleep and a balanced diet.
Have questions about exercise, recovery or staying active without pain? Contact Harvard Square Chiropractic to schedule an appointment.
