Is it better to have more protein or less protein? Finding Your Optimal Intake

December 12, 2025 •

4 min read

While the average adult meets the minimum protein requirement, many people wonder if more or less protein is better for achieving specific health and fitness goals. The answer isn't a simple 'more is better' or 'less is better,' but rather a balanced approach tailored to individual needs.

Quick Summary

Balancing protein consumption depends on individual factors like activity level, age, and health status. The optimal intake supports goals like weight management or muscle building while avoiding potential risks associated with both deficiency and excess.

Key Points

Optimal Intake Varies: The ideal amount of protein is not one-size-fits-all but depends on individual factors like age, activity level, and health goals.
Higher Intake Benefits: More protein can boost satiety, preserve muscle during weight loss, and aid muscle growth when combined with exercise.
Risks of Excess: Consuming excessive amounts of protein, particularly from unhealthy sources, can potentially strain kidneys and is linked to other health risks.
Lower Intake Risks: Inadequate protein can lead to muscle loss, weakness, and other deficiency-related health issues over time.
Quality is Key: Prioritizing high-quality protein from varied sources (lean animal and plant-based) is crucial for a complete nutrient profile.
Consider Health Conditions: Individuals with pre-existing conditions like kidney disease need to monitor and potentially restrict protein intake under medical supervision.

The Case for Higher Protein Intake: Benefits and Goals

For many people, particularly athletes, older adults, and those aiming for weight loss, a higher protein intake than the standard Recommended Dietary Allowance (RDA) can be beneficial. This approach can provide several key advantages:

Enhanced Satiety and Weight Management: Protein increases feelings of fullness and can reduce overall calorie intake by suppressing appetite-regulating hormones like ghrelin. This makes a higher-protein diet a powerful tool for weight loss and preventing weight regain.
Muscle Growth and Preservation: Protein is the building block for muscle. Consuming sufficient amounts, especially in combination with strength training, promotes muscle protein synthesis, which is critical for building muscle mass and preserving it during calorie restriction. As we age, a higher intake helps combat sarcopenia, or age-related muscle loss.
Increased Metabolic Rate: The body expends more energy to digest and process protein than it does for carbs or fat, a phenomenon known as the thermic effect of food (TEF). This can lead to a slight, but meaningful, boost in daily calorie burn.
Bone Health: Contrary to older myths, modern research suggests adequate protein, including animal protein, has major benefits for bone health, especially as we age. Increased intake is associated with higher bone density.

The Case for Lower Protein Intake: Risks and Considerations

While high protein is celebrated, lower intake is appropriate or even necessary for certain individuals and circumstances. The RDA of 0.8g per kg of body weight is considered the minimum to prevent deficiency, not necessarily the optimal amount. However, there are scenarios where moderating intake is key:

Kidney Health Concerns: For individuals with pre-existing kidney disease, a high-protein diet can place additional stress on the kidneys to filter waste products. People with chronic kidney disease (CKD) who are not on dialysis are often advised to restrict protein intake.
Overconsumption Risks: For healthy individuals, the risks of moderate to high protein intake are generally low, but excessive amounts from unhealthy sources can lead to issues. High consumption of red and processed meats, for instance, is linked to an increased risk of certain cancers and heart disease. In rare cases, extremely high intake can cause dehydration or digestive issues.
Nutrient Imbalance: Over-focusing on protein can lead to a diet lacking in other essential nutrients found in whole grains, fruits, and vegetables. Balanced nutrition is always the best approach.

Factors Determining Your Optimal Protein Intake

Your personal needs depend on a combination of factors. The minimum RDA is a baseline, but the optimal amount for you will be influenced by:

Activity Level: Sedentary individuals need less, while athletes and people with active lifestyles require more protein to support recovery and repair. Endurance athletes may need 1.2–1.6 g/kg/day, and strength-training athletes may benefit from 1.6–2.0 g/kg/day.
Age: Older adults typically need a higher protein intake (around 1.2–1.5 g/kg/day) to help combat muscle loss associated with aging.
Weight Goals: For weight loss, a higher protein diet helps preserve lean muscle mass during a calorie deficit, while for weight gain, increased intake coupled with resistance training supports muscle development.
Health Status: Conditions like chronic kidney disease may necessitate professional guidance to determine appropriate protein restriction.

High vs. Lower Protein: A Comparison


Feature	High-Protein Diet	Moderate/Lower Protein Diet
Satiety/Fullness	Significantly higher, reducing overall calorie intake.	Lower thermic effect and less impact on appetite hormones.
Muscle Preservation	Highly effective, especially during a calorie deficit.	Can lead to muscle loss if combined with calorie restriction.
Metabolism	Higher metabolic rate due to higher thermic effect of food.	Lower metabolic boost from digestion compared to high-protein diets.
Kidney Load	Can increase the burden on kidneys, especially with pre-existing issues.	Reduced strain on kidneys; potentially beneficial for CKD patients.
Best For	Athletes, bodybuilders, older adults, and those aiming for weight loss.	Sedentary individuals, those with certain kidney conditions.

Best Protein Sources: Quality Over Quantity

Beyond simply aiming for a certain quantity, the quality of your protein sources is paramount. A variety of high-quality sources ensures you get all essential amino acids and other vital nutrients.

Lean Animal Proteins: Chicken breast, fish, eggs, and lean beef provide complete protein and a wealth of other nutrients like iron and B vitamins.
Dairy Products: Greek yogurt, cottage cheese, and milk are excellent sources of protein and calcium, supporting bone health.
Plant-Based Proteins: Beans, lentils, tofu, edamame, nuts, and seeds offer good protein along with fiber and other nutrients. Eating a variety of plant proteins throughout the day can provide a complete amino acid profile.

Conclusion: Finding Your Balance

The debate over whether it is better to have more protein or less protein is misguided. Instead of a single answer, the optimal approach involves balancing your intake based on personal health, activity level, and goals. Most people can safely benefit from a moderate to higher intake of protein from quality, varied sources, especially if active or aiming for weight loss. However, individuals with specific health conditions, like chronic kidney disease, must consult a healthcare professional to determine a safe intake level. Ultimately, listening to your body and consulting with a dietitian can help you find the protein balance that works best for your long-term wellness.

For more in-depth information on dietary guidelines and personalized protein needs, consult the Dietary Guidelines for Americans.

Frequently Asked Questions

For most healthy individuals, a high-protein diet from varied, healthy sources is safe. However, long-term effects of very high intake, especially from processed meats, require more study. People with pre-existing kidney conditions should be cautious and consult a doctor.

For people with healthy kidneys, moderate to high protein intake does not typically cause damage. However, for those with pre-existing kidney disease (CKD), high protein can place an extra burden on the kidneys. It's crucial for CKD patients to follow their doctor's dietary advice.

High protein intake promotes weight loss by increasing satiety, which helps reduce overall calorie consumption. It also boosts metabolism and helps preserve lean muscle mass during a calorie deficit, ensuring you lose fat, not muscle.

The RDA for protein is a minimum of 0.8 grams per kilogram of body weight for a sedentary adult. However, many factors like activity level, age, and health goals can increase this requirement.

Yes, athletes and very active individuals require higher protein intake to support muscle repair, recovery, and growth. Recommendations range from 1.2 to 2.0 grams per kilogram of body weight, depending on the intensity of training.

Signs of protein deficiency can include muscle weakness, loss of muscle mass, brittle nails, slower wound healing, and hair loss. If you suspect a deficiency, consult a healthcare provider.

Excellent sources include lean meats, fish, eggs, dairy, beans, lentils, tofu, nuts, and seeds. A variety of sources from both animal and plant origins helps ensure a complete amino acid profile.