Ask the Dietitian: How Much Protein Can Our Body Absorb?

Proteins are essential components of every cell in our bodies and play a major role in everything from tissue growth and repair to DNA synthesis, cell transport, antibody building, muscle building, and more. Without proper protein, our body’s ability to function optimally 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. Remember, 1 gram of protein contains 4 calories. So, if your goal is to lose weight and eat about 1,400 calories per day, we recommend that you aim to eat about 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 our free 7-day Quick Start High Protein Plan. Want a long-term commitment to reaching your protein goals? Try the Ultimate High Protein Plan for 28 Days.

How much protein do we actually absorb? 

The exact amount of protein you need depends on factors such as your age, body composition, gender, health, and activity level. (2)

Although there is ongoing debate about how much protein we can absorb in a single meal, current science suggests that there is a limit to how much protein our bodies can efficiently utilize at one time. It has been. (3)

Is there such a thing as too much protein?

Yes, there can be too much of a good thing, and more protein is not necessarily better. (4)

Unlike carbohydrates, which are stored as glycogen in the liver and muscle cells for later use (5), proteins do not have specialized storage units. When your body consumes more protein than it needs, the excess amino acids are broken down, nitrogen is excreted in the urine, and the remaining carbon is used for energy or converted to fat and stored. (4)

How much protein should you aim for per day? 

The National Institutes of Health recommends a daily intake of 0.8 to 1 gram of protein per kilogram of body weight (recommended daily allowance or RDA). (6) You need this amount of protein to prevent muscle loss.

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommend consuming 1.2 to 2 grams of protein per kilogram of body weight per day. (11)

However, your protein needs vary widely depending on factors such as your activity level and fitness goals. In fact, the NIH notes that a healthy diet can contain between 10 and 35 percent protein.

Athletes and weightlifters typically require more protein to support muscle repair and growth. (7)

If you’re not sure how much protein is right for you, apps like MyFitnessPal can help. The app can recommend daily protein goals as well as other macronutrient (carbs and fat) goals. Consulting with a registered dietitian can help tailor recommendations for you.

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Why you need to spread out your protein intake 

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

There is no harm in consuming more protein than this limit at one time, but it is unlikely that muscle protein synthesis will increase further. Therefore, consuming protein evenly throughout your diet is more beneficial for maximizing muscle repair and growth, as well as overall health.

Here are some example meals that can provide up to 35 grams of protein.

breakfast

• 1 cup (150 g) Greek yogurt 2 tablespoons almond butter (23 g protein)
• Breakfast burrito packed with protein (27g protein)
• 1 cup (150 g) cottage cheese and 1/2 cup (75 g) blueberries (26 g protein)
• Smoked salmon scrambled eggs (24g protein)

lunch

• Deli box (27g protein)
• 4oz Greek Salad with Grilled Chicken (31g Protein)
• Egg and Avocado Lettuce Wrap (25g protein)
• Chicken salad wrapped in whole grain wrap (25g protein)

dinner

• Spicy chicken burger with sweet potato fries (35g protein)
• Macaroni & Cheese with Chicken and Kale (30g protein)
• Shrimp burrito bowl (34g protein)

Is the timing of nutrition important? 

The timing of your nutrient intake, especially protein, can make a big difference depending on your goals. For most people, evenly distributing protein between meals and snacks provides the body with a steady supply of amino acids to optimize muscle repair and performance.

For those focused on weight loss, protein plays an important role in regulating blood sugar levels and promoting satiety. Some studies show that bringing protein intake earlier in the day (about 35 grams at breakfast) may improve appetite control and reduce overall calorie intake. It even suggests that there is. (8)

For people of a healthy weight trying to lose weight, the recommended amount of protein is 1.6 to 2.4 g/kg, and for people who are overweight or obese and trying to lose weight, the recommended amount of protein is 1.2 to 2.4 g/kg. 2.4 g/kg. (11)

For athletes and people who engage in intense physical activity, the timing of nutritional supplementation is 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)

conclusion 

Regardless of your health or fitness goals, we recommend focusing on high-quality whole food-based proteins from a variety of sources. These include lean meats such as chicken and turkey, eggs, seafood, and plant-based proteins such as nuts, legumes, and seeds. (10)

Remember that protein is essential to everyone’s health, not just for athletes and bodybuilders. Prioritizing quality over quantity and spreading out your intake will help your body make the most of the protein you consume.

First published December 2019, updated October 2024

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