Nutrition experts discuss optimal protein intake and dietary trends

Amidst a growing trend of consuming high-protein products, health experts suggest that more protein is not always better and that dietary needs vary significantly based on age and activity levels.

The 2025-2030 Dietary Guidelines for Americans recommend that adults consume between 1.2 and 1.6 grams of protein per kilogram of body weight daily. For a 150-pound person, this equates to approximately 80 to 110 grams per day. While physically active individuals or older adults may require more, experts note that the body has limits on how much it can utilize at once.

Research indicates that consuming 25 to 35 grams of protein per meal is the maximum amount the body can typically use for muscle building at one time. Rather than relying on protein shakes or bars, nutritionists recommend spreading protein intake evenly throughout the day to better support muscle protein synthesis.