What Influences Your Protein Needs?
Protein is an essential macronutrient, a building block for tissues, muscles, and enzymes throughout your body. While 85 grams may seem substantial compared to standard minimums, whether it's truly a "lot" is determined by several personalized factors.
First, body weight plays a significant role. The widely cited Recommended Dietary Allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight. For a 165-pound (75 kg) person, this equals about 60 grams per day, making 85 grams a moderate-to-high intake. However, for a larger individual, say a 200-pound (91 kg) person, 85 grams is much closer to their daily baseline, which would be around 73 grams.
Activity level is another key determinant. As physical activity increases, so does the need for protein to repair and rebuild muscle tissue. A moderate exerciser might require 1.0–1.2 g/kg, while strength-trained athletes may need 1.6–2.0 g/kg or more. For example, a 150-pound (68 kg) individual doing regular moderate exercise would need about 68-82 grams of protein per day. If that person is strength training, 85 grams is on the lower end of their optimal range.
Finally, specific health goals dictate protein needs. People trying to lose weight often benefit from a higher protein intake, as it promotes satiety and helps preserve lean muscle mass during a calorie deficit. For older adults, higher protein can help combat age-related muscle loss (sarcopenia). For these individuals, 85 grams can be an ideal target.
Comparing Protein Requirements: A Table
To put 85 grams into perspective, the following table compares different protein recommendations based on body weight and goals. The RDA is for a sedentary adult and serves as a baseline, not an ideal target for everyone.
| Activity/Goal | Recommendation (g/kg) | For a 150 lb (68 kg) person | For a 200 lb (91 kg) person |
|---|---|---|---|
| Sedentary Adult (RDA) | 0.8 g/kg | ~54 grams | ~73 grams |
| Moderately Active | 1.0–1.2 g/kg | ~68–82 grams | ~91–109 grams |
| Weight Loss | 1.6–2.2 g/kg | ~109–150 grams | ~146–200 grams |
| Strength Training | 1.6–2.0 g/kg | ~109–136 grams | ~146–182 grams |
| Older Adults (65+) | 1.2–1.5 g/kg | ~82–102 grams | ~109–136 grams |
From the table, it is clear that 85 grams of protein is more than enough for a sedentary individual and a good amount for those who are moderately active or in specific life stages like older adulthood. For serious athletes or those focused on significant weight loss or muscle gain, 85 grams may be at the lower end of the recommended spectrum.
How to Achieve 85 Grams of Protein
Reaching an 85-gram protein target can be done efficiently with a balanced diet. Spreading your protein intake throughout the day is often recommended to maximize muscle protein synthesis and promote feelings of fullness. Aiming for 20-30 grams per meal can help you hit your goal.
- Breakfast: Scrambled eggs with a side of cottage cheese or Greek yogurt. A cup of Greek yogurt can provide around 23 grams of protein.
- Lunch: A large salad topped with grilled chicken breast and a handful of nuts. A 3.5-oz (100-gram) serving of chicken breast contains approximately 30 grams of protein.
- Dinner: Lean beef steak with roasted vegetables and quinoa. A 3-oz (85-gram) serving of steak can contain around 25 grams of protein.
- Snacks: Incorporate high-protein snacks between meals, such as a protein shake, a handful of almonds, or edamame.
What are the risks of consuming too much protein?
While 85 grams is generally considered a safe and beneficial intake for most people, consistently consuming excessive amounts (over 2 g/kg of body weight daily) can carry risks, particularly for those with pre-existing kidney issues. The body processes extra protein through the kidneys, and an excessive load can strain them over time. High protein diets that disproportionately feature red meat may also increase the risk of certain cancers and heart disease due to associated high levels of saturated fat. It's also important to maintain a balanced diet with other macronutrients, as a high-protein diet can displace important carbohydrates and fiber, potentially leading to digestive issues.
Conclusion
So, is 85 grams of protein a lot? The answer depends entirely on your individual context. For many, especially those who are moderately active, seeking weight loss, or in older age, 85 grams is a highly beneficial and appropriate amount. For a smaller, sedentary individual, it may be more than necessary but typically not harmful. Conversely, for a dedicated strength athlete, it may be a lower-end target. The key is to assess your personal needs based on your body, activity, and goals rather than adhering to a one-size-fits-all number. To personalize your protein targets and ensure a balanced diet, consulting a healthcare professional or a registered dietitian is always a wise step. For further guidance on determining your nutritional needs, the USDA provides a DRI calculator.
