Protein basics: why it matters and how much you need

Protein is a core macronutrient involved in growth, repair and many body processes, and recent U.S. guidance raised the adult recommended intake to about 1.2–1.6 grams per kilogram of body weight per day.

Health Secretary Robert F. Kennedy Jr. announced new dietary guidance with an emphasis on eating real food as protein continues to attract attention across fitness, retail and clinical settings. Protein is central to many bodily functions, and renewed focus followed updates to U.S. guidance on intake. Nutrition experts describe protein as a building block made of amino acids and note both animal and plant foods can supply needed amounts. Many people see higher-protein products and messages while shopping or exercising, which keeps the topic in frequent discussion. What we know: - Protein is one of three macronutrients and supplies amino acids the body uses to build, repair and support many functions, including enzymes, hormones and structural tissues. - There are 20 amino acids humans use; some can be made by the body and others must come from food. - Common animal sources cited include chicken breast (about 22.5 g per 3.5-ounce serving), eggs (about 6 g per large egg), Greek yogurt (about 16 g per 2/3 cup) and salmon (about 22 g per 3-ounce portion). - Plant sources noted include cooked lentils (about 18 g per cup) and almonds (about 21 g across three servings), plus foods such as quinoa, tofu, chickpeas, black beans, edamame and chia seeds. - The Recommended Dietary Allowance cited in recent guidance was updated from 0.8 g/kg to about 1.2–1.6 g/kg of body weight per day, which translates to roughly 82–109 g daily for a 150-pound (68 kg) person. - Experts say individual needs vary, active people or those doing strength or endurance training often have higher needs, and people with certain health conditions, such as chronic kidney disease, may need different guidance. Summary: Higher recommended intakes shift typical daily protein targets for many adults and reinforce the nutrient's role in repair, immune function and structural tissues. How those recommendations are applied will depend on individual health, activity and professional guidance. Undetermined at this time.