Does protein matter THAT much?

116 replies

• de_railled·Jul 16, 1:19 AM

  Protein is the new healthy diet FAD. You are going to hear heaps of marketing about it. Just eat a health well-balanced meal.

• dulgoron·Jul 16, 10:59 PM

  Every body needs some level of protein, and it’s the most satiating macronutrient, so if you’re focussed on fullness, it’s clutch. Ignore the fad-ness of it all, especially if you’re not interested in gaining mass. The [average protein intake](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein) for a woman is 45g a day, which is easily met with a balanced diet.

• tolstoy425·Jul 17, 2:30 AM

  Your body needs 3 major nutrients to survive. They are fats, protein, and carbohydrates. Protein helps to repair your body and build cells, protein is required even if you don’t go to the gym, because just by existing your body needs protein. Fiber is a type of carbohydrate that is also good for you.

• only_candy1092·Jul 17, 4:40 AM

  Yeah protein is having a major fad moment rn. If youre eating a well balanced diet, you should be fine

• hoogs·Jul 19, 2:42 AM

  You really only need to think about it if you’re doing strength training and actively trying to gain muscle mass. Otherwise I wouldn’t worry about it. Protein deficiency is not a thing in First World countries.

• sea_witch7777·Jul 19, 3:01 AM

  I think the best way to find out is to try it. See how you feel on days where you eat less than 50 g vs 75 vs 100+ grams (these are examples I don't know your size and actual protein needs.) I feel like a completely different person with a protein-based, low-carb diet. I have energy through the roof, I'm rarely ever hungry and my mood is stable. The other way around, I can barely get out of bed, I'm depressed and craving carbs all day long.

• purplemuskogee·Jul 19, 8:39 PM

  They all matter, protein just happens to be this year's trend. Don't think of balance as something you need to reach at every meal, think of it more as something you should achieve over a few days. It's fine if your lunch doesn't meet your protein needs, you can have protein at dinner. Or breakfast. Or tomorrow. Both protein and fibers are great if you want to feel full, I'd combine both, vegs and beans are a good and cheap enough way usually to make a satisfying meal and there's a lot of variety there to make different things.

• zambezi_neutron·Jul 19, 9:00 PM

  Protein and fiber go the furthest in making you feel satiated, which is really important to your goals. Don’t fall for overindexing on protein, especially when it’s in ultra processed forms or at the detriment of other nutrients.

• highway_bitter·Jul 19, 9:27 PM

  45g a day is very low, interesting to see! One protein shake is 30-40g lol

• milla_highlife·Jul 19, 9:51 PM

  If your goal is to feel fuller longer, higher protein meals will have with that, as will higher fiber. It doesn’t have to be one or the other.

• blueeyedbrainiac_2·Jul 19, 10:16 PM

  Protein is definitely a bit of a fad right now but you do need it. You also need carbs, fiber, and all the other stuff. The guideline for base protein consumption in the US is 0.36 grams per pound. Then you should eat more if you are active. As a teen, I’d just make sure you have a couple servings of veggies, a bit of protein, and a carb but don’t stress too much about the actual numbers as long as you are full and satisfied.

• brainbandaids·Jul 19, 10:34 PM

  Just eat balanced shit.. bit of everything.

• slight_trip_3012·Jul 22, 1:56 AM

  Seeing you're a teen, you're still growing. So protein is pretty important. But not as important as some people make it out to be. It is the latest fad, so it's quite overhyped. If you eat a healthy, varied diet, and you don't have a much higher requirement, like someone building a lot of muscle in the gym, you should be fine. If all you eat are "protein"bars (which are essential just fancy packaged candy bars) or potato chips or something like that, you might want to pay a bit more attention to what protein you're getting in. But if you eat a lot of meat, eggs, beans, or certain plants, you should be fine.

• low_end·Jul 22, 4:04 AM

  your body cannot process 40g of protein in one single meal

• flyingdutchlady·Jul 22, 6:24 AM

  What matters in the long run is balance. You need some protein, some fat, and some carbs. Imagine your food on a plate. You want roughly half veggies, a quarter carbs, and a quarter protein. But you don’t have to eat it all at once like that if you’re otherwise healthy. Find some protein you like (peanut butter? Hard boiled eggs? Chickpeas?) to incorporate into your lunch. It will give you more energy. But don’t stress about it.

• lickthisbook·Jul 22, 6:52 AM

  NPR is running this story this morning. It might have some answers for you. [protein ](https://www.npr.org/2026/03/30/nx-s1-5750384/protein-intake-grams-food-how-much)

• tenpostman·Jul 22, 7:38 AM

  Oh yeah, protein is an important part of your every day food intake, even if you don't exercise. "doesn't fiber matter more? " I mean, relatively? Maybe? But both are important. Fiber helps you with other things than protein does. If anything you'd want to avoid carbs and fats if you're not really working out anyway. And chips is carbs and fat mostly...

• odd_ingenuity2883·Jul 22, 8:02 AM

  That’s outdated information.

• very_pink_iceberg·Jul 22, 8:15 AM

  I’m so confused about the timeline. I feel like I’ve been getting harassed about eating protein for years and fibre’s only been shoved in my face recently. Though as a huge fan of cheese, I’ve always had to focus on fibre.

• extensionlobster8709·Jul 22, 8:19 AM

  When I was a teen, a nutritionist told me to always pair carbs with protein, even when snacking, not sure why? I remember making that appointment because of low energy after getting home from school, and I always snacked on carbs alone.

• blu3tu3sday·Jul 22, 10:27 AM

  So protein is important for maintaining muscles, even if you aren't working out or anything. I just had a gastric bypass and have to prioritize protein because oftherwise, I'll lose my muscles along with the fat as the weight comes off. Protein makes you feel more sated, it's good for your metabolism, and it strengthens your immune system. However, you don't have to go crazy with it. Too much protein can also have negative effects. A normal amount to shoot for per day is 0.8-1g of protein per kg of body weight.

• bright_pangolin726_2·Jul 22, 11:34 AM

  Whole foods are best. Lots of salads with lean protein, nuts seeds and beans. Fruit. At your age bc you’re growing and building bone and muscle at least 50g protein. And developing an exercise habit now will serve you through your life. Find something you enjoy, eg swimming, dance running volleyball. Aerobic activity gives you endorphins which lift your mood. I enjoyed tap dance in h.s. Have fun!

• downsly46·Jul 22, 12:47 PM

  Protein doesn’t spike blood sugar while highly processed carbs do. When your blood sugar spikes it makes your body release insulin, which makes you sleepy

• zwiingr·Jul 23, 8:33 AM

  Use these guidelines for a balanced diet: The Eatwell Guide - NHS https://share.google/J70UTysfxhLa2LCyu

• low_loan_5956·Jul 23, 11:06 AM

  No. You can live your entire life on low protein foods. But you'll live better if you make sure to include at least some good sources of protein. Adds some legumes here and there if you dont eat a lot of meat. But overall, if you feel good and have a somewhat balanced diet, you dont have to cjange anything.

• rabidstoat·Jul 23, 12:17 PM

  Any links you have offhand about it? Or else I'll just Google later. I always heard the "can't process more than 30ish grams at once" saying but never knew if it was true or a myth.

• rabidstoat_2·Jul 23, 2:10 PM

  And at least for me, makes me crave more carbs.

• impressiveabroad2490·Jul 23, 2:22 PM

  In your case, I’d focus on fiber so that you get used to it. Protein isn’t as crucial if you’re not trying to gain muscle. Just keep in mind if you suddenly have a huge increase your fiber, you might get the runs or constipated (it depends on how much water you’ve drank.) Also, balance is key. I didn’t get why I still felt hungry after eating a high protein high fiber pasta salad. Turns out, I completely neglected to add fat to the meal. Once I had a serving of nuts, the ravenousness went away.

• rabidstoat_3·Jul 23, 5:15 PM

  Unless you're starving (as in, severe eating disorder or living in a region undergoing a famine) you shouldn't have to worry about getting enough protein. I think, but am not sure, that vegans might have to concern themselves with getting in a complete protein due to dietary restrictions. Omnivores and vegetarians are fine.

• sadfaithlessness3637·Jul 23, 6:17 PM

  Protein is one of our latest cultural fads. People generally do not need nearly as much protein as marketing, including that of the myriad protein drinks and shakes on the market, suggests.

• plantmindset·Jul 23, 8:11 PM

  It’s less than is generally recommended in the fitness community for muscle building but it’s plenty by standard nutritional recommendations

• amarsir·Jul 23, 8:16 PM

  It's important until you get enough, and then it doesn't matter at all. Protein is made from amino acids. The most talked-about use is for muscles, but they also improve your immune system, give you healthier skin and hair, and help your brain work. You don't need a ton, but if you didn't have any that would eventually be an issue. Your daily target should probably be about 45 grams. Beyond that it's a waste.

• xjazz20x·Jul 24, 12:16 AM

  Women over the age of 40, or going thru perimenopause actually need a lot more, at least 100 grams per day, due to the loss of estrogen. It’s not a fad, although all the protein shakes and processed protein food are.

• txogre09·Jul 30, 9:35 AM

  Eat balanced. Eat lots of different things. Eat things that are simple and not shelf stable, 50 ingredients, prepackaged crap.

• ana_is_weird_2·Jul 30, 9:48 AM

  Does low carb work? I’ve heard of that too before..

• hyperhorseaus·Jul 30, 9:59 AM

  You're clueless.

• sadfaithlessness36_2·Jul 30, 12:28 PM

  I didn't say we didn't need any protein, but the volume of protein we're encouraged to eat is very much a current fad. It's the latest low fat, or low/no sugar type hype. There's a reason chipotle advertises their extra protein options heavily right now, and it's not that the average American wasn't getting enough until for profit businesses realized our terrible plight and rode to the population's rescue.

• ana_is_weird_3·Aug 2, 9:10 AM

  Any meal ideas? Easy for like lunches? 😅

• egoteen·Aug 2, 10:08 AM

  The minimum amount of protein required to not have a negative nitrogen balance and muscle wasting is 0.8 g per kg bodyweight. That RDA is far from the amount of protein needed for optimal health, it’s just the minimum. The recommendations for older 65+ year olds to preserve muscle and prevent sarcopenia is 1.0-1.2 g/kg. For healthy, active adults it’s 1.0-1.7 g/kg. For athletes, it’s 1.6-2.3 g/kg.

• cambiokeys·Aug 3, 9:16 PM

  Protein is more than a fad diet trend- it helps you feel full longer and helps your muscles recover and repair. It also provides essential minerals and nutrients. Prioritizing protein, fiber, and healthy fats will have the best effect on your energy and blood sugar. On whether it matters that much, anecdotally I’d say yes. I was plant-based/ whole food vegan for a year and by the end of it I had so many nutrient deficiencies and health problems. Maybe I wasn’t doing it “right” but realistically it’s very tough to get everything your body needs from just plants without strategic supplementation and meal planning. Overdoing it on carbs may also likely have negative impacts on your energy levels and blood sugar.

• sadfaithlessness36_3·Aug 3, 11:53 PM

  How so? Do you take all your dietary recommendations from the industries that profit when you increase consumption of their goods? Humans need protein, but we don't need ALL THE PROTEIN ALL THE TIME, which is what current trends/fads are pushing. Balance and a varied diet is what we need. But no shareholders max out their returns on investment that route. Woe.

• acceptable_net_154·Aug 4, 1:11 PM

  Your body breaks down protein into amino acids which when combined with other nutrients are literally the building blocks of the body and that also includes various essential chemical reactions. Without adequate protein your body's ability to heal itself or to maintain healthy growth or function is lessened. Fibre has no nutritional value but its essential as Fibre plus water is how you get rid of waste and toxins. It also helps you feel fuller for longer.

• fueled_by_sugar·Aug 4, 1:50 PM

  it depends on your starting point, but one fun fact that i've learned a long time ago from a book about nutrition whose name i can't remember anymore, was that it's impossible to get too little protein when eating varying plant based meals, unless you are generally starving yourself. so this "eat more protein" only applies to people whose starting point is microwave meals, candy, and soda... you know, the american diet. and it has furthermore been emphasized by marketing and bodybuilders in the 90s who do indeed need massive amounts of protein to disfigure their bodies as much as they do, but their diets then entered the general gym bro contexts and now here we are.

• slobosaurus·Aug 4, 1:58 PM

  PB&J on whole grain bread

• xxthelastcrowxx·Aug 4, 8:26 PM

  I've learned that protein, fats, and fiber are the main focus. Eat your body weight in protein, small amounts of carbs, and the rest veggies. Lots of veggies.

• ana_is_weird_4·Aug 5, 1:36 PM

  Thank u!

• orange_fudge·Aug 5, 2:03 PM

  45g isn’t low… but the recommendations from some bodybuilder types are absurdly high. 45g-60g is plenty for an adult to be healthy. A bit more is useful if you’re actively trying to build muscle.

• maybenomaybe·Aug 5, 3:28 PM

  Egg or chicken salad sandwiches.

• albrecbef·Aug 5, 3:39 PM

  You are still growing. If you are healty (No kidney Problems or similar) a bit more Protein rich foods dont hurt. Look Out for those that have Iron in them, and eat more of those, heard that helps with cycle problems. Otherwise to much Protein will simply get filtert Out. To little Protein might least to muscle loss, wich can lead to Diabetes. If you Like Chips maby try some legume chips, or other tried foods Like jerky, you could even Mix in some self Made jogurt Dip.

• taupenbeige·Aug 5, 5:46 PM

  >I was plant-based/ whole food vegan for a year and by the end of it I had so many nutrient deficiencies and health problems. Maybe I wasn’t doing it “right” but realistically it’s very tough to get everything your body needs from just plants without strategic supplementation and meal planning. Well this is a new one. First, you admit you lack real-world experience and knowledge in how to easily accomplish macros and micros on a 100% plant based diet, given your caveat… but then you immediately turn around and **state with authority** that it’s “tough without strategic supplementation and meal planning” which *isn’t anything close to my 9 years of experience*, at all. It’s really just a simple reframing. Really, what appears to be is you regurgitating common, pseudoscientific, emotionally driven takes intended to downplay the efficacy of 100% plant-based diets.

• moveorganic5785·Aug 5, 7:31 PM

  Also most Americans do not get enough fiber. Which I would argue is almost more important than hitting your protein goal

• sadfaithlessness36_4·Aug 5, 10:40 PM

  Yep, and the rise of colon cancer rates may be related.

• just_an_undergrad·Aug 6, 12:33 AM

  Americans on average eat fewer grams of protein than they should to prevent a slew of diseases. The current trend of pushing everyone to eat more protein is probably the best and least dangerous scheme the industry has cooked up and is actually beneficial to the average American, so you being mad about this is misguided.

• skrrtires·Aug 6, 12:41 AM

  I don’t think you’re clueless. I think your skepticism is valid especially given the current industry climate. However, 45g of protein a day is very low, even if your goal isn’t massgaining related. 1g of protein per 1lb of lean body mass is not an industry fad. Protein chips and protein seasonings however most certainly are.

• sadfaithlessness36_5·Aug 6, 3:06 AM

  Do you have a link to some supporting research?

• sadfaithlessness36_6·Aug 6, 5:51 AM

  I didn't say people only needed 45g, where's that coming from?

• fiercemoonblade·Aug 6, 6:01 AM

  Do you have a source for this? Everything I’ve seen says the opposite that Americans eat far more protein than they need and nothing comes up when I search this

• acrobatic_ad584·Aug 6, 8:40 AM

  without it your muscles would collapse

• skrrtires_2·Aug 7, 3:22 AM

  I didn’t say you did - however the comment thread you can follow reveals that is what prompted the response of someone else calling you clueless.

• any_use6981·Aug 7, 4:22 AM

  Protein and fiber are great for you and help you stay full, but I feel like it doesn't have to be so exact; you don't have to measure it if you don't want to. Just try and get good protein sources into your meals and add it to snacks where you can. I.e., you could add ranch seasoning to Greek yogurt, and then use it as a dip for your chips, creating healthy balance when you can. If you're not consuming enough, you'll probably just have low blood sugar. Which could make you feel tired or grouchy, etc., but can be easily remedied by then consuming the right foods.

• sadfaithlessness36_7·Aug 7, 6:23 AM

  I'm not worried about the folks who cannot connect a critique of using a protein shake's protein content as evidence of anything related to how much we genuinely need. I responded for the others reading along, not the person who thought calling me clueless was worth the bits and bytes.

• rainbowroobear·Aug 7, 7:20 AM

  the average person eating a varied western diet, easily meets basic biological amino acid requirements. if you start doing "non-average" things, then requirements will inevitably vary.

• totalstatisticnoob·Aug 7, 8:55 AM

  No, you don't need that much. On the contrary, if you don't want to gain any muscle, you need very little protein. Other nutrients as well as fibre are more important for you. 0.8g/kg is the usual recommendation for general wellbeing. Proteins being more satiating in general is also not entirely true. As always, focus on vegetables, some fruit, eat a variety of things, reduce meat consumption, increase legume consumption (!!). They're also a great source of protein and fibre and dirt cheap. I would recommend everyone to buy a pressure cooker for their legumes. Small investment that quickly pays off and makes cooking legumes much quicker and easier and therefore you'll do it more often.

• basschika·Aug 7, 9:00 AM

  As everyone else has said, it matters but there's differing opinions on how much you should have. But anecdotally, I've found eating more protein makes my mental health significantly better so I eat high protein to feel happy!

• trumanzi·Aug 7, 10:54 AM

  As I understand it most protein guidelines are for sedentary adults and are a minimum level to not become sarcopenic. You should be eating more than this if you're in any way active or generally health aware Most people should be aiming to get between 0.8g/kg and 2.2g/kg depending on activity levels and circumstances (age, dialysis, inflammatory bowel disease etc) Above 2g/kg has kidney load issues so people should be weary above those levels. The risk is with protein replacing fibre or meat being a primary source of protein rather than plants, but appreciate my understanding is based on my specific health situation

• levinyl·Aug 7, 1:27 PM

  Yes massive - Protein keeps you fuller for longer - You also mentioned you wont be working out so protein is needed to stop your body eating away at your muscle and bones

• mrp1anet·Aug 7, 1:40 PM

  1g per 1lb is far too excessive for the vast vast majority of people. This /is/ and industry fad. Most people will be wasting their money and worrying about nothing.

• sima228_2·Aug 7, 1:48 PM

  Nothing bad will happen from a low-protein lunch! You will just get hungry faster. If you want chips, eat them, but add, for example, a little cheese or nuts to them. This is balance. I have been testing PlanEat AI for 6 months, and this assistant has taught me that health is not about perfection, but about flexibility.

• whynotyycyvr·Aug 7, 3:13 PM

  Protein chips, cookies and candy are legit though right?

• jamponyforever·Aug 7, 3:28 PM

  Eat lots of vegetables and a reasonable amount of protein.

• cafe_aulait·Aug 8, 10:48 AM

  Protein is important. It just isn't necessary to get the 200g or whatever the fitness influencers are telling you to get. Most people are ok with the amounts they get from their diet. For menopausal or perimenopausal women it's important to be more intentional about it because we lose bout 10% of our muscle mass every decade, but it's still not a ridiculous amount.

• cafe_aulait_2·Aug 9, 5:56 AM

  For the American fitness people reading this: LOOK AT THE UNITS. Please stop telling people they need 1.0-1.7g of protein per POUND of body weight. That's a lot of protein. Way more than the vast majority of people need.

• thiccquadsdutchclogs·Aug 9, 6:07 AM

  This is completely inaccurate. Stop following the bro science influencers on youtube.

• kandirocks·Aug 10, 1:16 AM

  Energy gets burned in the order of carbs/sugars -> fats -> proteins, and fibre adds bulk and slows digestion. Fibre is quickly becoming the "new buzzword" in food and cooking circles like protein was, and there are two kinds of fibre. The kind that many "influencers" are leaning in to is insoluble fibre, which acts like a sort of broom for your insides keeping you regular and adding bulk to your stool. Soluble fibre dissolves in water and helps reduce cholesterol, promotes good gut bacteria and regulates blood sugar. It's important to have a bit of each of these for a healthy system and to feel fuller for longer.

• skrrtires_3·Aug 10, 3:09 AM

  I said 1lb of lean body mass ;). Big difference for the majority of people and also your last sentence about how much is appropriate agreed with me lol.

• kittyonkeyboards·Aug 10, 5:10 AM

  Most Americans are getting more than enough protein, especially since every other processed product now has added protein for some reason. If you want to focus on something, focus on fiber. The average diet lacks it.

• funnymarzipan·Aug 10, 6:03 AM

  "Work" for what goal?

• just_an_undergrad_2·Aug 10, 6:19 AM

  Yeah that answer is twofold: https://www.mdpi.com/2072-6643/17/15/2461 Older American aren’t getting the minimum to prevent deficiency https://pmc.ncbi.nlm.nih.gov/articles/PMC5952928/ The current RDA is too low to promote optimal health and prevention of sarcopenia.

• inceisior·Aug 10, 11:36 PM

  I see people suggest 150-160g per day to people starting out with working out, which I think turns more people off from going to the gym. If you're just starting out, supplementing your normal diet with a shake is enough. +150g is for people whose main hobby is lifting and are at the gym 5 times per week

• just_an_undergrad_3·Aug 10, 11:54 PM

  Yeah see my other comment.

• saltedantlers·Aug 11, 1:21 AM

  increasing protein, aside from the fullness effect, has also increased my energy levels and helped a little with brain fog. it is rather essential, so make sure you get it but i wouldnt focus too hard on the exact grams.

• tricky_structure_431·Aug 11, 1:48 AM

  protein is what your body tissue is constructed from. you are a growing teenager, you need protein, i think 65-80g minimum. there are calculators if you want to work out how much. you dont need huge amounts like eating a steak and eggs and protein shake every meal but at least hit the minimum requirements.

• earlmarshal·Aug 11, 2:07 AM

  Protein is most important. It's what your body is made of and what's used in most processes in the body. Carbs and fat while also containing nutrients are mostly energy. You need some fat while you don't need any carbs to survive. If you do carbs you should also look out for fiber. If you cannot eat something specific you should look out which kind of nutrients you don't get. I for example have digestive issues and had to take up a very low carb diet. I basically mostly eat animal products so a lot of protein and fat. Thus I need for example to look out for magnesium and kalium as those or not that high in my typical diet but are essential to the functions of the body. I also have low vitamin D. Blood and hair analysis of nutrients can help here finding a baseline. TL;DR: yeah get real protein.

• raimy_season·Aug 11, 12:41 PM

  Your cells are breaking down every day, whether or not you're working out. Protein contains the building blocks your body needs in order to rebuild those cells! Don't skimp out on protein, but try to avoid processed foods like beef jerkey. Even plant based proteins help you stock up the building blocks you need in a day.

• sethworld·Aug 16, 8:55 PM

  You need protein for.... Everything.

• mtjseb·Aug 16, 9:24 PM

  It’s cause if you eat protein (or fiber or fat for that matter) before eating carbs your blood sugar won’t spike as much

• moteintheeye·Aug 16, 9:42 PM

  With all of the information available to you on the internet it's wild that you thought this post was the best way to get answers....

• just_an_undergrad_4·Aug 16, 11:44 PM

  Latest research is actually per pound of total body mass, not lean: https://pubmed.ncbi.nlm.nih.gov/26960445/

• puzzled_spirit3754·Aug 19, 10:51 PM

  Exactly which is probably a good reason kidney failure has been on the rise lately.

• sadfaithlessness36_8·Aug 20, 1:37 AM

  Thank you for sharing these, although they're both very specifically about protein consumption in older populations, so I'm not sure the claims you're making about people more generally are supported. Ensuring that folks in vulnerable categories get sufficient nutrition is absolutely important. But also both articles note that the decline in muscle in this older cohort (which affects a small but significant portion of said cohort) isn't definitely a result of dietary insufficiency, it's just that that dietary insufficiency is the low hanging fruit part of intervention.

• theiaeos·Aug 22, 11:50 AM

  Protein is the block that builds your cells. If you don’t eat protein at some point the body starts to take it from your muscles to build the cells.

• cannedam2_2·Aug 22, 12:35 PM

  Protein is important to keep you feeling full and to keep and build muscle mass. It is vital for tissue repair. Without adequate protein, you feel like snacking all day. Carbohydrates fuel us. They give us quick direct energy. They are especially useful right before we're going to be active. They are necessary and provide a lot of nutrients and minerals that we don't receive elsewhere. Healthy carbs should be the bulk of your diet. Fiber also sustains hunger and maintains bowel health. Healthy fats support your cardiovascular system and brain function and are necessary for the absorption of certain vitamins. Depending on where in the world you are you may be eligible for a free consultation with the registered dietitian and That could set you on the path to eating a healthy, well balanced diet.

• facelessnyarlothotep·Aug 22, 1:42 PM

  To add into this, the daily minimum recommended is 0.8g/kg. Basically no one is protein deficient in developed countries. Protein and fiber are great! But also, you won't wither away to nothing if you aren't trying to maximize your protein intake, I wouldn't worry about it at all if you aren't doing real resistance training, and if you are, add in a protein shake to your diet. (One that's basically pure protein, not one that gets half or more of its calories from carbs and fat)

• googators18·Aug 28, 4:34 PM

  This is the best comment! Both protein and carbs are important for healthy activity and growth. Eating a balance of macros is key, as is eating nutrient rich foods and limiting processed foods (or at least mixing in whole foods with limited ingredients). That said, snacking on chips all day isn’t bad bc they’re a carb and not a protein! It’s more so that they’re a bit of an “empty” food - very processed (if not home made), full of saturated fat, not many nutrients. Fruit is also a carb, but it’s generally much better for you - more nutritious, single ingredient, gives you energy. When I was just starting my transition from chips and pasta to more intentional eating, it helped to think of carbs as simple and complex carbs. I’d eat oatmeal to keep me energized and satisfied over a longer period of time, and a banana for some simple sugars and a shorter burst of energy. Adding eggs or little Greek yogurt on the side for protein :)

• cannedam2_3·Aug 29, 7:42 AM

  In the long term, no. You need balance. I've done low carb. It works for fast weight loss, but it isn't sustainable and eventually you will overindulge. Low carb is just a calorie reduction hack. If you just track calories and ensure they come from a mix of protein carbs and healthy fats, that is sustainable and you won't find yourself craving high carb unhealthy items. I use the diet fix calculator to calculate my calories needed to lose a set amount a week (I keep this amount low because I don't have a timeline and it is easiest). The diet fix calculator which is online and you can Google it, breaks down calories including protein needs for the day and for meals and snacks. It's very helpful. I have lost 150 lb counting calories alone.

• crystalfaith·Aug 29, 8:07 AM

  That average is based on .75 grams of protein per kilogram of body weight (or about .34 grams per pound). 45g per day for a woman is based on a body weight of 60kg or ~132lbs. Women who have gone through menopause, adults over 60, anyone undergoing cancer treatments, and athletes may need more. If OP weighs less than that, she may need less than 45g protein. Many of the posters responding to you may need more.

• catlady9851·Aug 29, 8:31 AM

  What do you think veggies and fiber are?

• catlady9851_2·Aug 29, 8:57 AM

  >you don't need any carbs to survive Sir.

• ataraxic89·Aug 29, 9:52 AM

  No.

• xxthelastcrowxx_2·Aug 30, 11:59 PM

  I contradicted myself there didn't I...

• lugiaisnotwater·Aug 31, 1:47 AM

  Don't forget about fats, they are essential for our body, carbs are not. They are needed for hormones, membranes etc. Olive oil, fish, butter. Better like that than in ultra processed food like chips, if you're interested in healthier diet.

• samk488·Aug 31, 5:29 AM

  Protein is important, but I think some people definitely focus too much on getting the maximum amount of protein possible at each meal. It’s good to get protein, but you probably don’t need to stress about getting 30g per meal. Just have a good source of protein in each of your meals, and you should be fine. According to research studies, most people in the US exceed their protein needs each day. So you are probably getting enough protein already unless you are a vegetarian or vegan. And if you do have a few low protein days, it’s not the end of the world.

• funkmelow·Sep 4, 2:39 PM

  protein help with feeling satiated. if i only eat carbs it is easier to over eat and not feel enough. and then musle is an important part of the body. people say “ i dont have musle” either way, i dont think it is true and it is not reason to not eat protein at all.

• catatemybread·Sep 4, 5:22 PM

  The increased focus on protein, along with the cultural minimizing of fats and carbohydrates, is a fad though. Yes you still need it, but you don't need to focus on protein to the detriment of everyone else. For people looking to lose weight, 30-35% Protein by caloric intake is plenty, with the other two being slightly biased towards fat. If you need to feel more full, increase the protein by a few percentage points or add in more fiber (which 90+% of Americans don't get enough of). You don't need to hit the 40-50% that a lot of influencers seem to be pushing now - that's the fad.

• catatemybread_2·Sep 5, 3:48 PM

  Dietary changes for people starting out should always be adding in more beneficial stuff, not restricting the stuff they like. Just follow the 80/20 rule

• hyperhorseaus_2·Sep 6, 2:47 AM

  Protein isn't just for maintaining muscle mass. It's also used to make antibodies, to make new blood and also to neutralise metabolic waste products. And the brain needs adequate protein to function. And kids need a lot of it to grow properly.

• plantmindset_2·Sep 6, 3:37 AM

  Slight correction, the page you linked says that’s the *recommended* protein intake, not the average

• sadfaithlessness36_9·Sep 6, 3:53 AM

  This does not respond to any of the points i made, so that's fun for you I guess.

• galactictock_3·Sep 6, 9:38 PM

  Also, protein is generally far more filling than carbs alone, while simple carbs can be very calorie dense. Pairing with proteins and fats prevents overindulging on carbs.

• ihsv1855·Sep 6, 9:46 PM

  Exactly

• oodalollyoodalolly·Sep 6, 9:49 PM

  Eating protein helps keep your muscles healthy. Without eating enough protein your body can burn muscles for protein but you don’t really want that. Most people would prefer the body to burn fat for energy. So when you eat enough protein it preserves the muscles and burns fat more efficiently.

• icy_mixture_995·Sep 7, 11:49 PM

  Statistically, heavy protein eaters like football players and gym rats don't live as long as people on Mediterranean diets (fish-veggies-hummus not eating loads of pasta), DASH diet or vegetarian /vegans. What young people are failing to eat is fiber, and it is believed to be why colon cancer is showing up decades early in that group. Eat cabbage, other leafy greens and concentrate on that, as it's easy to add sufficient protein in one meal.

• orange_fudge_2·Sep 8, 12:14 AM

  I completely agree, 150g of protein is far more than any normal person needs. That would be the requirement for someone who is 100kg and is training intensively. For everyday gym-goers of an average weight, 70g-100g per day is absolutely plenty, and is easy to achieve by eating whole foods. The average Western diet has more than enough protein, there's absolutely no need add even a shake. A protein shake is just a convenient (lazy) way to get protein if your day doesn't allow you to properly plan your meals.

• majestic_interest365·Sep 8, 2:54 AM

  This! We are seeing everything from protein water (what?!) to protein chips to protein vegetables. Enough. It’s like when sun-dried tomatoes were everywhere. Or açaí bowls. Or kale. Get your protein from natural sources (eggs, lean meats, dairy, etc) and you’ll be fine. I used to live with a nutritionist and they would always tell me that any kind of a processed protein should only be used to fill in the gaps or if you are not able to make something, and even in that situation, it should really only be something like a protein shake where you mix powder with water or milk or some other liquid.

• majestic_interest3_2·Sep 8, 3:21 AM

  Exactly! I make a breakfast bowl that’s 50g of protein.

• inevitableok459·Sep 8, 5:56 AM

  > Basically no one is protein deficient in developed countries This should be pinned to the top of this post. People are protein crazy. My older brother was obsessed with protein and needed to eat animal based protein for every meal even when we were on a 13 day kayak trip in the wilderness. He was obsessed with it but it didn't help him maintain his stamina, it didn't help him maintain a healthy weight and it didn't help him avoid certain diseases because he got prostate cancer in his early 60's.