When the government released the newest dietary guidelines, they stated, “We are ending the war on protein.” This might make you scratch your head and wonder when we were at war with protein. We’re baffled too. There is one thing for certain: protein is buzzing, and we are seeing it highlighted more frequently on food labels, menus, and marketing. If it has you questioning if you are getting enough protein, you aren’t alone. It’s a common concern we are hearing, and why we are covering it today.
In this blog:
Understanding Protein: Health Benefits and Daily Protein Needs
Protein is one of the three macronutrients, alongside carbohydrates and fats. It is made up of amino acids, which are the building blocks your body uses to:
- Build and repair muscle tissue
- Support immune function
- Create enzymes and hormones
- Maintain skin, hair, and nails
- Provide a feeling of fullness and steady energy
Getting adequate protein is especially important for:
- Adults over 40, due to age-related muscle loss
- People in a calorie deficit
- Those who strength train regularly
- Individuals with insulin resistance or blood sugar concerns
That said, getting more is not always better. Intakes far beyond needs do not provide additional benefit and can crowd out fiber-rich carbohydrates and healthy fats.
How much protein do you actually need?
The OLD recommendations:
For many years, protein recommendations were set at about 45 grams per day for women and 60 grams for men, based on the Institute of Medicine’s Dietary Reference Intakes.
The catch? These numbers were designed to prevent protein deficiency, not necessarily to support optimal health. They were largely based on nitrogen balance studies, which measure whether the body is losing protein—not whether it’s getting enough to thrive.
As research has evolved, we’ve learned that higher protein intakes can better support muscle maintenance, metabolism, blood sugar control, and healthy aging, particularly for women, older adults, and active individuals. Protein needs vary, and those original minimums may not be enough for everyone.
The NEW recommendations:
Your ideal protein intake depends on your health, age, body composition, and level of physical activity.
- General health and active adults need: ~1.2–1.6 g per kg of body weight/day (or 0.55–0.73 grams of protein per lb of body weight)
- EXAMPLE: 150lb healthy adult (68 kg) with regular activity level
- 68 kg × 1.2–1.6 g per kg ≈ 82–109 g protein per day
- For muscle building, aging adults, or weight loss, aim for: ~1.2–2.0 g per kg of body weight/day (0.55–0.91 grams of protein per lb of body weight)
- EXAMPLE: A 150 lb adult who is focused on muscle building, healthy aging, or weight loss, eating up to 136 g a day may be beneficial.
- 68 kg × 1.2–2.0 g per kg ≈ 82–136 g protein per day
Don’t want to do the math? Try this easy-to-use protein intake calculator to see what your minimum protein intake should be based on your weight and current health goal as well as a higer level for maximum results toward muscle gain or weight loss.
Notice you can meet your protein needs anywhere within range—no need to stress about a single number. Hitting the range most days supports your health and consistency more than chasing an exact gram amount. One way to stay on track is by focusing on healthy protein habits.
Healthy Protein Habit #1: Getting protein from a variety of sources.
Protein quality is often discussed in terms of amino acid profile and digestibility. You may hear proteins described as “complete” or “incomplete,” which can sound more concerning than it needs to be.
Complete proteins contain all nine essential amino acids that the body cannot make on its own. These include foods such as meat, poultry, fish, eggs, dairy, and soy products.
Incomplete proteins are missing one or more essential amino acids. This includes many plant foods like beans, lentils, nuts, seeds, and whole grains. (Also of note: collagen is not a complete protein source.) On their own, these foods may not provide every essential amino acid in ideal proportions, but this is not a problem when they are eaten as part of a varied diet.
Research consistently shows that total protein intake across the day matters far more than creating “perfect” amino acid combinations at each meal. The body maintains an amino acid pool and draws from it as needed, meaning proteins do not have to be paired precisely in real time to be effective.
Bottom line: You do not need to combine proteins perfectly at every meal. Focusing on overall protein intake and including a variety of protein sources throughout the day is more than enough to support health.
Healthy Protein Habit #2: Eating protein at every meal.
Even though precise protein pairing isn’t necessary at each meal, how protein is distributed across the day still matters. It’s easier to meet your protein needs and see the benefits when you eat protein at each meal.
The body has no long-term protein storage site like glycogen for carbohydrates or adipose tissue for fat. Protein is broken down into amino acids and used first for essential functions such as muscle repair, enzymes, hormones, and immune support. Any extra amino acids are used for energy or converted less efficiently into glucose or fat, which is why you can’t “bank” protein at one meal and rely on it later.
A practical target:
• Include a protein-dense food at each meal
• Aim for roughly 20–35 g per meal for most adults (adjust for body size, age, and goals)
This approach supports:
• Better muscle maintenance
• Improved fullness between meals
• More stable energy throughout the day
And for reassurance: you do not need to eat protein every two hours, and exact timing is unnecessary unless you’re an elite athlete.
Healthy Protein Habit #3: Start Gradually If You’re Low on Protein Now
If your current meals are low in protein, jumping straight to 20–35 g per meal can feel like a lot. You may feel super stuffed trying to meet your goal, especially if you’re not using protein-dense foods. If this is the case for you, check out How to Get More Protein in Every Meal Without Overeating.
FAQ about protein
Can protein help with weight loss and weight management?
Yes. Protein supports weight management through multiple mechanisms supported by strong evidence:
- Increased feelings of fullness compared to carbs or fat
- Your body burns more calories digesting protein compared to carbs or fat
- Preservation of lean mass during weight loss
This does not mean high-protein diets are magic. They work best when paired with:
- Adequate fiber
- Appropriate total energy
- Consistent meals
- A pattern you can maintain
If protein intake increases but total calories remain excessive, weight loss will not occur. If protein intake is too low during weight loss, muscle loss is more likely.
Balance is the goal.
Can you get enough protein from plants?
Yes, but it usually requires a bit more intention.
Plant proteins tend to be:
- Lower in certain essential amino acids
- Less concentrated per serving
Helpful strategies:
- Consider higher-protein options like tofu, tempeh, edamame, and lentils
- Include a higher protein option at every meal
- Combine multiple protein sources at each meal
Is too much protein bad for your kidneys?
For healthy individuals, higher protein diets are considered safe.
Concerns mainly apply to people with existing kidney disease, who should follow individualized guidance.
Do I need protein right after a weight-lifting workout?
Unless you are a serious weight lifter, you don’t need to panic about a “30-minute window,” but timing still matters.
Aim to eat protein within a couple of hours after exercise
Are protein powders, drinks, and bars necessary?
Not at all, but they can be helpful.
They’re useful for:
– Busy mornings
– Post-workout convenience
– People who struggle to meet protein needs through food alone
Think of them as a tool, not a requirement.
The Well Balanced takeaway
Protein is important. It is not something to fear or obsess over.
When protein intake is:
- Adequate
- Spread across the day
- Varied
- Paired with fiber and healthy fats
- Built into meals you enjoy
…it supports energy, strength, metabolism, and long-term health.
If you feel stuck trying to “get protein right,” we’re happy to help.
That is where personalized nutrition support makes a difference.
Reach out today to book a clarity call.
You may also like to read How to Get More Protein in Every Meal Without Overeating
Every day, we’re flooded with novelty from various media outlets.
Ten-second videos. Flashy ads. Emotion-driven headlines.
But what you feed your brain is just as important as what you feed your body.
In today’s loud world, everyone is sharing opinions about what is “healthy.” Ideas and inspiration can be helpful. But it doesn’t take long for all that input to turn into overwhelm and inaction.
So this year, instead of vowing to change yourself, what if you changed your feed?
Your news feed.
Your Instagram feed.
Your email inbox.
Whatever digital platforms you see every day are influencing how you think, eat, and feel. The good news? You get to curate them. You can make them work for you instead of against you.
Here are a few ways to improve your “brain food.”
Follow credible voices
Not all nutrition content is created equal. Filling your feed with evidence-based, compassionate voices can make a big difference.
First, we hope you are following us (@wellbalancednutritionnc), but in addition, below are other professionals for you to consider.
If you want more intuitive eating, non-diet influences
If you want support for specific nutrition needs
For simple, realistic recipe inspiration
Education and Myth Busting:
Simplify your recipe sources
There is no shortage of recipe ideas online. The problem is having too many.
When everything looks good, it’s easy to feel overwhelmed, only to default to takeout or snacks. Next time you meal plan, try this. Choose one or two trusted recipe accounts or sites and let the rest go. Less choice often leads to more follow-through. We polled all the Well Balanced Dietitians and here are the top 4 recipe sites:
Food for thought…
Podcasts, posts, and articles should leave you informed and empowered, not pressured or behind.
If certain content makes you feel like you’re constantly doing it wrong, it may be time to unfollow. Look for voices that educate, not ones that rely on fear or urgency to keep your attention.
Small changes to your feed can create big shifts in clarity, confidence, and consistency. And that’s a much more sustainable place to start the year.
Do a 5-minute feed audit today.
Mute or unfollow one account that leaves you feeling confused or behind. Keep or add accounts that are encouraging and helpful.
Through the holidays, you’ve thoroughly enjoyed all the delicious, decadent, nostalgic treats… and now you’re feeling a bit sluggish and tired. You’re smart enough to know that a “New Year, New You” overhaul isn’t the answer, but you do want to feel better and get back into a routine that supports you mentally and physically. You want more energy, fewer cravings, and maybe pants that fit a bit more comfortably again.
The tricky part? The only solution you’ve ever been taught is to swing hard in the opposite direction. Things like 75 Hard, 10-day sugar detoxes, Whole30 — extreme resets that promise control, but often leave you exhausted or frustrated by day five.
Most of us want to feel more disciplined and in control, but we don’t actually want a no-fun life that requires doing a ton of dishes. We want to feel less sluggish, less snack-obsessed, and more in charge of our cravings.
The good news?! That doesn’t require perfection. It just takes a few smart moves to quiet sugar cravings down without making us resent the act of planning, prepping, and cooking food.
Let’s make it doable.
Step One: Add, don’t subtract
Wild, right? Instead of focusing on “stop eating sugar,” try adding things that naturally reduce cravings:
- A source of protein with your breakfast
- A snack with fiber + fat (apple + peanut butter, nuts, hummus + veggies)
- A real lunch instead of a handful of leftovers
When you eat more balanced meals, your brain doesn’t go hunting for sugar to “save you” later. Sugar cravings calm down when your body feels fed.
Cravings aren’t lack of willpower… often times, they’re just you being under-fueled.
Step Two: Adjust Your Environment
Your surroundings matter. If sweets, leftover cookies, or candy tins are staring at you from the counter, it’s much harder to make balanced choices or even remember to eat a real meal first.
Try small environmental tweaks:
- Store treats out of sight or in a cupboard instead of on the counter.
- Pre-portion leftovers so you’re not mindlessly grazing from the container.
- Freeze holiday treats like cookies, brownies, or truffles to enjoy throughout the year, a little at a time.
- Keep healthy, easy-to-grab options front and center (salad kits, fruit, nuts, yogurt).
This doesn’t make sweets off-limits — it just makes them a little less convenient. That pause gives your brain a chance to check in: Do I actually want a cookie, or am I just hungry for lunch?
Changing your environment makes the “nourishing choice” an easier choice, and it takes the pressure off you to rely on willpower alone.
Step Three: Upgrade your sweets… just slightly
You don’t need a sugar-free dessert made of beans and stevia.
Focus on the sweets that actually satisfy you, not the ones that always keep you reaching for more — you know the sugary treats that only leave you feeling hungrier no matter how much you eat of them?
Think:
- Homemade treats where you can control the sweetness a little and perhaps include a bit of protein or fiber
- Chocolate-covered fruit
- Greek yogurt + chocolate chips
- Dark chocolate or candies in smaller portions
- Pair a holiday treat with some protein/fiber, or have it after a balanced meal
Tiny upgrades (like a little protein or fiber) mean you still get pleasure, but with fewer “sugar hangovers.”
Step Four: Build a better “sweet moment”
Sugar feels out of control when it’s:
- eaten mindlessly
- eaten instead of a meal
- used as stress relief
But sugar feels less of a big deal when you enjoy it intentionally.
Try making sweets an occasion:
- Plate it
- Sit down
- Actually taste it
- Allow yourself to enjoy it
- Once the treat has done its job, put it aside.
Sugar should be fun. It’s only a problem when it becomes a mindless habit or your only coping skill.
Step Five: Address the sneaky stuff
Ever notice the days you’re most tired… are the days you want sugar constantly?
Sleep, stress, dehydration — they all mess with your hunger hormones and make sugar feel irresistible. So instead of blaming the cookie, try:
- Drinking water before caffeine
- Taking a 5-minute break instead of snacking through stress
- Going to bed 15–30 minutes earlier
Sometimes the best “sugar strategy” has nothing to do with sugar at all.
The Well Balanced Reality
You don’t need to be the person who says no to every cookie.
You just need a body that isn’t constantly begging for sugar because it’s underfed, exhausted, or stressed out.
Reducing sugar without feeling punished has nothing to do with saying never
and everything to do with feeling satisfied, energized, and in control.
And when you treat your body that well…
It stops shouting for sugar and starts whispering for balance.
You don’t have to do this alone
You don’t have to figure this out alone. If you want real-life guidance, accountability, and a plan that works with your lifestyle, work with one of our friendly dietitians at Well Balanced Nutrition and get support that makes lasting change feel doable.
