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

Protein is an essential component of every single cell in our body — it plays a huge role in everything from tissue growth and repair to DNA synthesis, cellular transport, building antibodies, muscle building, and more. Without adequate protein, our body’s ability to function optimally is compromised. (1)

It’s 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 you’re eating about 1400 calories per day with a goal to lose weight, it’s a good idea to try to eat about 83 grams of protein per day.

If you’re looking to increase protein, MyFitnessPal currently offers two high-protein Plans in-app. Check out the free 7-day Quick Start High-Protein Plan. Want a longer term commitment to meeting those protein goals? Try the 28-day Ultimate High-Protein Plan.

How Much Protein Do We Really Absorb? 

Exactly how much protein we need can vary depending on factors such as age, body composition, sex, health, and activity level. (2) 

While there’s been ongoing debate about how much protein we can absorb in a single meal, current science suggests that there’s a limit to how efficiently our bodies can utilize protein at once. (3)

Is There Such a Thing as Too Much Protein?

Yes, there can be too much of a good thing, and more protein isn’t always better. (4) 

Unlike carbohydrates, which get stored as glycogen in the liver and muscle cells for later use (5), protein doesn’t have a specialized storage unit. When you eat more protein than your body needs, the excess amino acids are broken down and the nitrogenous part is excreted in urine, while the remaining carbon can be used for energy or converted into fat for storage. (4)

How Much Protein Should You Aim for in a Day? 

The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss. 

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

However, protein needs can vary greatly depending on factors like activity level and fitness goals. In fact, the NIH notes that a healthy diet can consist of 10–35% protein.

Athletes or those engaging in heavy weightlifting typically need more protein to support muscle repair and growth. (7)

If you’re uncertain about how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal as well as goals for the other macros–carbohydrates and fats. Consulting with a registered dietitian can help tailor a personalized recommendation.

Why You Should Spread Out Your Protein Intake 

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

Consuming protein beyond this limit in one sitting won’t harm you, but it’s unlikely to increase muscle protein synthesis further. That’s why spreading protein intake evenly across meals is more beneficial for maximizing muscle repair and growth, as well as overall health.

Here are a few sample meals that provide up to 35 grams of protein:

Breakfast

• 1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)
• Protein-Packed Breakfast Burritos (27g protein)
• 1 cup (150g) cottage cheese with 1/2 cup (75g) blueberries (26g protein)
• Smoked Salmon Scrambled Eggs (24g protein)

Lunch

• Deli Box (27g protein)
• Greek Salad With 4 ounces of Grilled Chicken (31g protein)
• Egg and Avocado Lettuce Wraps (25g protein)
• Chicken Salad on a Whole-Grain Wrap (25g protein)

Dinner

• Spicy Chicken Burger With Sweet Potato Fries (35g protein)
• Mac and Cheese With Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Does Nutrient Timing Matter? 

Nutrient timing, especially protein timing, can make a significant difference depending on your goals. For most people, evenly distributing protein between meals and snacks ensures that the body has a steady stream of amino acids for optimal muscle repair and performance.

For those focused on weight loss, protein plays a critical role in regulating blood sugar levels and promoting satiety. Some research even suggests that front-loading your protein intake earlier in the day — consuming around 35 grams at breakfast — can improve appetite control and reduce overall calorie intake. (8)

For people with a healthy body weight trying to lose weight, protein recommendations are 1.6-2.4 g/kg, and for people with overweight/obesity aiming to lose weight, the protein recommendations are 1.2-2.4 g/kg. (11)

For athletes and those engaging in intense exercise, nutrient timing becomes even more crucial. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within three hours post-exercise to maximize muscle protein synthesis and recovery. (9)

The Bottom Line 

Regardless of your health and fitness goals, it’s a good idea to focus on high-quality, whole-food-based proteins from a variety of sources. These can include lean meats such as chicken and turkey, eggs, seafood, and plant-based proteins like nuts, legumes, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders — it’s essential for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure your body gets the most out of the protein you consume.

Originally published December 2019, Updated October 2024

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