If you’ve ever wondered whether you really need a protein shake after yoga, whether older adults should eat more protein as they age, or whether high-protein diets are only for bodybuilders, the answer may surprise you.

Modern nutrition research has fundamentally changed how experts think about protein. What was once considered an adequate intake is now often viewed as a minimum, and many active adults could benefit from substantially more than traditional recommendations suggest.

The challenge is that protein recommendations are often presented as a single number for everyone.

But not everyone has the same goals.

The amount of protein needed to prevent deficiency is not necessarily the amount needed to build muscle, support an active lifestyle, age well, recover from training, or maintain lean tissue during weight loss.

Let’s clear up the confusion and answer the question:

How Much Protein Should You Actually Be Eating?

Why Protein Matters

Protein is far more than a muscle-building nutrient.

The amino acids found in protein are used to:

• Build and repair muscle tissue
• Maintain healthy skin, hair, nails, and connective tissue
• Produce hormones and enzymes
• Support immune function
• Recover from exercise and injury
• Preserve strength and physical function throughout life

Unlike body fat, which can be stored in large quantities, the body maintains a relatively small pool of readily available amino acids. This means consuming adequate protein consistently matters.

The Old Recommendation vs. Modern Thinking

For many years, the widely cited recommendation was 0.8 grams of protein per kilogram of body weight per day (0.36 g/lb). This level was established as the amount needed to prevent deficiency in nearly all healthy adults.

However, modern research has increasingly shifted the conversation away from deficiency prevention and toward optimal health, body composition, exercise recovery, healthy aging, and athletic performance. Evidence from sports nutrition, aging research, and weight-loss studies consistently supports higher protein intakes for many populations.

In other words:

The minimum amount needed to avoid deficiency is not necessarily the amount that helps you function at your best.

That’s an important distinction.

Stop Thinking About Age First.
Think About Goals First.

One of the biggest mistakes people make is assuming protein needs are determined primarily by age. Often even thinking that the kids need more protein than the older folks.

In reality, your activity level, training status, and goals often matter far more.

A 70-year-old woman who strength trains three times per week may benefit from substantially more protein than a sedentary 30-year-old office worker.

Protein recommendations make the most sense when they’re based on what you’re asking your body to do.

Protein Targets by Goal

1. Sedentary Adults

Target: 0.8-1.2 g/kg (0.36-0.55 g/lb)

This includes people who:

• Perform little structured exercise
• Have physically inactive jobs
• Are primarily focused on maintaining general health

For a 180 lb (82 kg) adult, this equates to approximately:

66-98 grams per day

This level will generally support normal bodily functions and overall health.

2. Active Adults

Target: 1.2-1.6 g/kg (0.55-0.73 g/lb)

This category includes people who:

• Walk regularly
• Practice yoga
• Participate in recreational sports
• Exercise several times per week

For a 180 lb (82 kg) person:

98-131 grams per day

Many active adults report improved recovery, better satiety, and easier weight maintenance when protein intake moves into this range.

3. Strength Training and Muscle Building

Target: 1.6-2.2 g/kg (0.73-1.0 g/lb)

This is where the research becomes remarkably consistent.

The International Society of Sports Nutrition recommends approximately 1.4-2.0 g/kg/day for physically active individuals, while multiple analyses suggest muscle-building benefits largely plateau around 1.6 g/kg/day, with potential advantages up to roughly 2.2 g/kg/day in some individuals.

For a 180 lb (82 kg) person:

131-180 grams per day

If you’re consistently lifting weights and trying to build or preserve muscle, this is an excellent target range.

4. Endurance Athletes

Target: 1.4-2.0 g/kg (0.64-0.91 g/lb)

Distance runners, cyclists, swimmers, rowers, and other endurance athletes often underestimate their protein needs.

Although muscle gain may not be their primary objective, endurance training creates significant repair and recovery demands.

For a 180 lb (82 kg) athlete:

115-164 grams per day

Research supports protein intakes well above traditional minimum recommendations for active endurance populations.

Healthy Aging and Protein

One of the most persistent myths in nutrition is that older adults need less protein.

The opposite is usually true.

As we age, muscle becomes less responsive to dietary protein. Researchers refer to this as anabolic resistance, meaning older adults often require a stronger protein stimulus to maintain muscle mass and strength.

This matters because age-related muscle loss isn’t just about appearance.

It contributes to:

• Reduced strength
• Poor balance
• Increased fall risk
• Reduced independence
• Lower quality of life

Protein becomes increasingly important, not less important, as we age.

Older Adults Who Are Not Resistance Training

Target: 1.0-1.4 g/kg (0.45-0.64 g/lb)

Many experts consider this range more appropriate than historic minimum recommendations for supporting muscle maintenance and long-term function.

Older Adults Who Strength Train

Target: 1.6-2.2 g/kg (0.73-1.0 g/lb)

This includes older adults who:

• Participate in resistance training
• Use resistance bands
• Lift weights
• Work with a personal trainer
• Follow structured exercise programs

Many active seniors should not think of themselves as belonging to a special low-protein category.

If you’re 68 years old and strength training consistently, your protein needs may look much more like those of a younger lifter than those of a sedentary retiree.

The goal isn’t simply preserving muscle.

The goal is preserving capability.

The Most Underrated Use of Protein: Fat Loss

If there is one area where protein deserves more attention, it’s weight loss.

Most people understand that protein helps build muscle.

Far fewer understand how critical it is for losing fat successfully.

When people diet aggressively without sufficient protein, they often lose:

• Fat
• Muscle
• Strength
• Metabolic rate

Ideally, we only want one of those things to decline.

Fat.

Protein helps make that happen.

Why Protein Is So Important During Weight Loss

It Helps Preserve Lean Muscle

When calories are restricted, the body begins looking for available energy sources.

Without adequate protein intake, some of that energy may come from muscle tissue.

Higher protein intakes consistently help reduce lean mass loss during dieting.

It Reduces Hunger

Protein is generally the most satiating macronutrient.

People eating higher-protein diets frequently report:

• Fewer cravings
• Greater fullness
• Less snacking
• Better dietary compliance

When adherence improves, fat loss becomes easier.

It Supports Metabolic Health

Much of the metabolic slowdown associated with dieting comes from loss of lean tissue.

Maintaining muscle helps support resting energy expenditure.

In simple terms:

The more muscle you keep, the more calories your body continues to burn.

How Much Protein Should You Eat During Weight Loss?

For most individuals pursuing fat loss:

1.6-2.4 g/kg per day (0.73-1.09 g/lb)

is an excellent target.

For a 180 lb (82 kg) person:

131-197 grams daily

This range balances muscle retention, recovery, satiety, and practicality.

For extremely lean athletes undergoing aggressive calorie restriction, requirements may climb even higher.

A review by Helms and colleagues concluded:

“Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1 g/kg of fat-free mass.”

Most recreational exercisers do not need intakes this high, but the principle remains important:

As calorie intake goes down, protein becomes more valuable.

Quick Reference Protein Guide

Goal	Protein Target (g/kg)	Protein Target (g/lb)
Sedentary Adult	0.8-1.2 g/kg	0.36-0.55 g/lb
Active Lifestyle	1.2-1.6 g/kg	0.55-0.73 g/lb
Strength Training	1.6-2.2 g/kg	0.73-1.0 g/lb
Endurance Training	1.4-2.0 g/kg	0.64-0.91 g/lb
Healthy Aging (Non-Lifter)	1.0-1.4 g/kg	0.45-0.64 g/lb
Older Adult Strength Training	1.6-2.2 g/kg	0.73-1.0 g/lb
Weight Loss	1.6-2.4 g/kg	0.73-1.09 g/lb
Lean Athlete Cutting Aggressively	2.3-3.1 g/kg FFM	1.04-1.41 g/lb FFM

What Does That Mean for Real People?

150 lb (68 kg) Person

Goal	Daily Protein
Active Lifestyle	82-109 g
Strength Training	109-150 g
Weight Loss	109-163 g

180 lb (82 kg) Person

Goal	Daily Protein
Active Lifestyle	98-131 g
Strength Training	131-180 g
Weight Loss	131-197 g

220 lb (100 kg) Person

Goal	Daily Protein
Active Lifestyle	120-160 g
Strength Training	160-220 g
Weight Loss	160-240 g

Do You Need a Protein Shake?

Not necessarily.

Protein powder is best viewed as a convenience food rather than a requirement.

Many people can easily meet their protein goals through foods such as:

• Greek yogurt
• Tofu
• Tempeh
• Soy milk
• Eggs
• Fish
• Poultry
• Lean meats
• Cottage cheese
• Beans and lentils
• High-protein dairy products

Protein supplements become useful when schedule, appetite, travel, or convenience make whole-food intake difficult.

I start every day with a high quality protein shake with fruit, creatine, a multivitamin and a B complex. I just like knowing that I am off to a good start and its a bit of an insurance policy that I will be able to hit my nutritional targets for the rest of the day.

-Coach Jai

Where Should Your Protein Come From?

When discussing protein, most of the conversation focuses on quantity.

That’s important, but quality matters too.

Research consistently suggests that dietary patterns emphasizing a greater proportion of protein from plant sources are associated with benefits for cardiovascular health, metabolic health, longevity, and environmental sustainability. While both animal and plant proteins can support muscle maintenance and strength when total protein intake is adequate, the source of that protein may influence long-term health outcomes.

Plant protein foods often provide benefits that animal proteins do not, including:

• Fiber
• Antioxidants
• Phytochemicals
• Magnesium
• Potassium
• Lower saturated fat intake

These nutrients may contribute to improved cardiovascular health and lower rates of certain chronic diseases when consumed as part of an overall healthy dietary pattern.

This doesn’t mean animal proteins are inherently unhealthy.

Foods such as fish, Greek yogurt, cottage cheese, eggs, and minimally processed poultry can be excellent sources of high-quality protein and other beneficial nutrients.

However, many nutrition experts recommend shifting at least a portion of protein intake toward plant-based sources whenever practical.

Examples of high-protein plant foods include:

• Tofu
• Tempeh
• Edamame
• Soy milk
• Lentils
• Chickpeas
• Seitan
• Hemp seeds
• Pumpkin seeds

For those concerned about strength and muscle growth, it is worth noting that plant-based diets are fully capable of supporting impressive athletic performance and muscular development when protein needs are met.

Professional bodybuilders and strength athletes such as Nimai Delgado, a lifelong vegetarian and professional IFBB physique competitor, have helped challenge the outdated notion that significant muscle mass requires animal protein. Nimai Delgado has built a professional-level physique while following a plant-based diet, demonstrating that training quality, total protein intake, and consistency matter far more than whether protein comes from plants or animals. [greatvegan…hletes.com], [muscleandfitness.com]

I have been vegan for the past 10 or so years, vegetarian for much of my life before that. For me, it’s not hard to hit my nutrition targets and I just feel better overall, as a yoga teacher, with ahimsa being the first ethical principle, being vegan is a natural fit for me. If you are interested in beginning a vegan diet, reach out! I’d love to help you get off to a great start ????????

-Coach Jai

The most important factor is usually not whether your protein comes from plants or animals.

It’s whether you’re consuming enough protein consistently while emphasizing nutrient-dense whole foods.

A Practical Approach

Rather than asking:

“Should I eat animal protein or plant protein?”

A better question is:

“How can I make more of my protein intake come from nutrient-dense plant foods while still meeting my overall protein target?”

For many people, something as simple as replacing one animal-based protein serving each day with tofu, tempeh, beans, lentils, or seitan can improve the overall nutritional profile of the diet without making protein goals harder to achieve.

Is High Protein Intake Safe?

One of the most common concerns about higher-protein diets is whether they can harm the kidneys.

For individuals with healthy kidney function, current research has not demonstrated that protein intakes within the ranges discussed in this article cause kidney damage. Studies involving athletes and active adults have generally found higher-protein diets to be safe in healthy individuals.

However, there is an important exception.

People with known kidney disease, impaired kidney function, or certain medical conditions may require individualized protein recommendations that differ substantially from the general guidelines presented here.

If you have:

• Chronic kidney disease (CKD)
• Reduced kidney function
• A history of kidney problems
• Diabetes-related kidney complications
• Any condition affecting protein metabolism

You should discuss your protein intake with your physician or a registered dietitian who is familiar with your medical history before making major dietary changes.

The recommendations in this article are intended for generally healthy adults and should be viewed as educational guidelines rather than individualized medical advice.

Your ideal protein intake may vary based on:

• Medical conditions
• Medications
• Pregnancy or breastfeeding
• Current body composition
• Training demands
• Athletic goals
• Recommendations from your healthcare team

The best protein target is not necessarily the highest one.

It’s the amount that supports your goals while accounting for your unique health circumstances.

The Bottom Line

Protein recommendations should match your goals, not simply your age.

A sedentary adult may do perfectly well with relatively modest protein intake. A strength-training athlete, an active senior, or someone actively trying to lose fat will likely benefit from considerably more.

If you’re looking for one simple guideline that works for most health-conscious adults:

Aim for approximately 0.7-1.0 grams of protein per pound of body weight per day (1.6-2.2 g/kg).

That range is supported by modern sports nutrition research and provides enough protein to support recovery, muscle maintenance, healthy aging, strength gains, and body composition goals for most active individuals.

And if you’re strength training while trying to lose fat?

Don’t make the mistake of cutting protein when you cut calories. That’s precisely when your body needs it most.

Would you like to discuss your future with Jai?

Book a free Discovery Call below or Join us for group yoga to dip a toe in.

References

1. National Institutes of Health, Office of Dietary Supplements. Dietary Reference Intakes (DRIs) and Macronutrient Recommendations. [ods.od.nih.gov]
2. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition (2017). [pubmed.ncb…lm.nih.gov], [pmc.ncbi.nlm.nih.gov]
3. Wolfe RR, Cifelli AM, Kostas G, Kim IY. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Advances in Nutrition (2017). [pmc.ncbi.nlm.nih.gov]
4. Helms ER, Zinn C, Rowlands DS, Brown SR. A Systematic Review of Dietary Protein During Caloric Restriction in Resistance-Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism (2014). [pubmed.ncb…lm.nih.gov], [europepmc.org]
5. Helms ER, Aragon AA, Fitschen PJ. Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation. Journal of the International Society of Sports Nutrition (2014). [pubmed.ncb…lm.nih.gov]
6. PROT-AGE Study Group and ESPEN recommendations regarding protein intake for healthy aging and preservation of muscle mass in older adults. [clinicalnu…report.com]
7. Information regarding Nimai Delgado‘s plant-based bodybuilding career and professional competition history. [greatvegan…hletes.com], [muscleandfitness.com]