Not necessarily. “The trouble with the new recommendation is that it gives people the impression that they’re deficient in protein and need to focus on getting more of it,” says Amy Keating, RD, a nutritionist at Consumer Reports. Most people’s protein intake is already within the new recommended range. Men ages 19 to 50 average 96 grams per day, while women the same age get 70 grams, according to data gathered by the government’s National Health and Nutrition Examination Survey (NHANES). Older adults average slightly less (94 grams for men; 69 grams for women).
That said, some research supports a protein intake above the RDA, especially for individuals at risk of muscle loss—such as older adults and those trying to lose weight—or those who exercise frequently. “The RDA reflects a minimum intake to maintain whole-body protein balance,” says Stuart Phillips, PhD, a kinesiology professor and protein researcher at McMaster University in Ontario, Canada. “This [new] range reflects where the evidence has been pointing for years, particularly from studies on muscle protein synthesis, resistance training, aging, and energy restriction.”
But simply upping your protein doesn’t do the whole job. “Protein does very little in isolation,” says Phillips. “It does not ‘supercharge’ metabolism, suppress appetite long-term, or build muscle without a stimulus such as exercise. Protein does not ‘automatically’ improve function: Context matters more than sheer quantity.”
It’s also key to balance your protein intake with your calorie needs. “Too many calories, even from protein, will lead to weight gain,” Keating says.
