Who Actually Needs a High-Protein Diet?

About Laura Gooch

nuts, chickpeas, eggs, chicken, fish, and beef on a cutting board

Protein is an essential part of a balanced diet, but with society’s increased focus on this macronutrient, you may be wondering: Do I need such a high-protein diet? Well, the answer is really dependent on you—your age, gender, physical activity level, medical history and more.

And believe it or not, most people are getting more protein than they actually need. Let’s take a closer look at who actually benefits from a higher protein diet and who doesn’t and whether you may already be getting enough.

Who Might Benefit from a Higher Protein Intake?

1. Older Adults

Did you know that nearly half of older adults don’t meet their daily recommended protein intake? Protein is vital for both repairing muscles and helping them stay strong. As we age, it’s normal to gradually lose muscle mass and strength. Starting at the age of 30, our bodies naturally begin to lose 3-5% of their muscle mass each decade. Over time, this muscle loss can add up, and in more severe cases, can lead to a condition called sarcopenia, a musculoskeletal disorder that affects mobility and independence. The good news is that regular strength training coupled with adequate protein consumption may slow muscle loss, prevent sarcopenia and support healthy aging.

2. Avid Exercisers

Frequent gymgoers, from runners to weightlifters and everyone in between, tend to need more protein than those who aren’t as active. In addition to muscle repair and recovery, protein plays a critical role in keeping your body energized, supporting a strong immune system and producing important hormones. If you want to keep training hard and recovering well, protein can be a helpful part of your overall routine.

3. People Recovering from Injury or Surgery

What you eat after sustaining an injury or undergoing surgery can play a key role in how fast and how fully your body heals. Protein-rich foods support wound healing, tissue repair and muscle recovery, while also maintaining healthy fluid balance and immune function during either your post-op period or in the weeks after an injury occurs. Enjoying a balanced, healthy diet full of nutrient-dense food is one small part of a larger recovery plan, but even the smallest change can make a noticeable impact on your healing.

4. Diabetics and Prediabetics

While the benefits of protein in those with diabetes and prediabetes can vary from person to person, it plays an important role in glucose metabolism. A higher-protein diet can support more consistent blood sugar levels by slowing how quickly sugar from food enters the bloodstream. A high-protein diet may also be linked to weight loss, reduced risk of heart disease and improved kidney function in people with diabetes.

5. Those Trying to Lose Weight

Protein has been shown to have some positive impacts on body weight management. Since protein takes longer to digest than some other nutrients, it keeps you fuller longer and may help you snack less between meals. It can also help increase your resting metabolism and help prevent a number of weight-related diseases.

Who Might Not Need a High-Protein Diet?

1. Sedentary Adults

For the average sedentary adult, protein helps maintain muscle mass. Because you’re not regularly breaking down and rebuilding muscle through intense training, your protein needs tend to be lower than someone who is very active. And since the body can’t store protein, any extra will be used for energy or stored as fat, making it more important to focus on getting the right amount, rather than more.

2. Individuals with Chronic Kidney Disease

People with chronic kidney disease and who are not on dialysis, the National Kidney Foundation recommends moderating your protein intake. Since protein creates waste that the kidneys need to filter, very high-protein diets can cause stress and make the kidneys work harder over time. Monitoring your protein intake and opting for more plant-based sources may help support long-term kidney health and slow the progression of kidney disease.

3. People with Protein Metabolism Disorders

Those with protein metabolism disorders (PMDs) can’t break down protein in the typical way, so their protein intake has to be greatly restricted. People with a PMD eat a supplemented low-protein diet, which includes specialized medically modified low-protein foods and fruits and vegetables.

Is Eating Too Much Protein Harmful?

Contrary to popular belief, you can have too much of a good thing. When it comes to protein, eating too much may have some consequences. One concern is that the extra protein many people eat tends to come from meats that are high in saturated fats, which can lead to elevated LDL cholesterol levels. When protein becomes the main focus, fruits, vegetables and other nutrient-dense foods are often eaten less, which can lead to bloating, gas and stomach pain. Dehydration is also something to be mindful of. Since excess protein creates more waste, your kidneys need extra water to filter efficiently and keep you hydrated. Balancing protein with other nutrient-dense foods and proper water intake can help support your overall health.

General Protein Recommendations

There is no hard and fast rule about how much protein everyone should be eating. While every person’s needs are different, here are some general protein intake recommendations to use as a helpful starting point:

Men and women age 18 and older: 0.8 grams of protein per kilogram of body weight per day (g/kg/day)
Adults age 65 and older: 1 to 1.5 g/kg/day
Patients recovering from surgery: At least 1.6 g/kg/day and up to 2.0 to 3.0 g/kg/day
People who exercise daily or several times a week: 1.5 to 1.7 g/kg/day

If you want to estimate your daily protein needs, you can use this online calculator. This calculator provides a very general guideline which may not reflect individual factors such as medical history.

Protein is a vital part of a healthy diet, but the right amount varies from person to person. Your age, lifestyle and health history can all influence how much protein feels right for you. If you have questions or feel unsure whether you need more protein, a registered dietitian or healthcare provider can help you come up with a plan that supports your health and fits your life.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}