Ask a Nutritionist: How much protein can your body absorb?

Proteins are essential components of every single cell in our body. It plays a huge role in everything from tissue growth and repair to DNA synthesis, cell transport, antibody production, muscle building, and more. Without adequate protein, our body’s ability to function optimally is compromised. (1)

It is an important macronutrient for weight management. On average, MyFitnessPal members looking to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if your goal is to lose weight and eat about 1400 calories per day, you’ll want to try to consume about 83 grams of protein per day.

If you’re looking to increase your protein intake, MyFitnessPal currently offers two high-protein plans in-app. Check out our free 7-day Quick Start high protein plan. Looking for a long-term commitment to achieving these protein goals? Try our 28 Day Ultimate High Protein Plan.

How much protein do we actually absorb? 

The exact amount of protein we need can vary depending on factors such as age, body composition, gender, health, and activity level. (2)

Although there continues to be debate about how much protein we can absorb from a single meal, modern science suggests that there are limits to how efficiently our bodies can utilize protein at any one time. (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 are stored as glycogen in the liver and muscle cells for later use (5), proteins have no special storage units. If you consume more protein than your body needs, the excess amino acids will be broken down and the nitrogen portion will be excreted in the urine, and the remaining carbon can be used for energy or converted into fat for storage. (4)

How much protein should you aim for per day? 

The National Institutes of Health recommends a daily intake of 0.8 to 1 gram of protein per kilogram of body weight (recommended daily allowance, RDA). (6) This amount of protein is needed to prevent muscle loss.

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

However, protein requirements can vary greatly depending on factors such as activity level and fitness goals. In fact, the NIH notes that a healthy diet can consist of 10 to 35 percent protein.

Athletes and people who lift heavy weights generally need more protein to support muscle recovery and growth. (7)

If you’re not sure what amount of protein is right for you, using an app like MyFitnessPal can help. The app can recommend daily protein goals as well as goals for other macros (carbs and fats). Talking to a registered dietitian can help you get personalized recommendations.

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Why you should spread out your protein intake 

Studies show that 25 to 35 grams of protein per meal is the most your body can use at one time for muscle building. (3)

Consuming more protein than this limit at one time will not cause harm, but is unlikely to increase muscle protein synthesis any further. That’s why distributing your protein intake evenly throughout your meals is more beneficial for maximizing muscle recovery and growth as well as overall health.

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

morning

• 1 cup (150 g) Greek yogurt and 2 tablespoons almond butter (23 g protein)
• Protein-packed breakfast burrito (27g protein)
• 1 cup (150g) cottage cheese, 1/2 cup (75g) blueberries (26g protein)
• Smoked Salmon Scrambled Eggs (24 g protein)

lunch

• Deli Box (27g protein)
• Greek salad with 4 ounces of grilled chicken (31 g protein)
• Egg Avocado Lettuce Wraps (25g protein)
• Chicken Salad Wrapped in 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)

Is nutrition timing important? 

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

For those focused on weight loss, protein plays an important role in regulating blood sugar levels and promoting satiety. Some studies suggest that starting protein intake early, such as eating about 35 grams in the morning, may improve appetite control and reduce overall calorie intake. (8)

For people of healthy weight trying to lose weight, the protein recommendation is 1.6 to 2.4 g/kg, and for overweight/obese people trying to lose weight, the protein recommendation is 1.2 to 2.4 g/kg. (11)

For athletes and people who engage in strenuous exercise, nutritional timing becomes even more important. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within 3 hours of exercise to maximize muscle protein synthesis and recovery. (9)

conclusion 

Regardless of your health and fitness goals, we recommend focusing on high-quality, whole, food-based proteins from a variety of sources. This can include lean meats like chicken and turkey, eggs, seafood, and plant-based proteins like nuts, legumes, and seeds. (10)

Remember that 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 your body make the most of the protein you consume.

First published in December 2019, updated in October 2024.

The post Ask a Nutritionist: How Much Protein Can Our Body Absorb? First appeared on the MyFitnessPal blog.