What is the best protein to eat per day? A guide to optimal nutrition

October 16, 2025 •

5 min read

While the Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams per kilogram of body weight for sedentary adults, the optimal amount and type can vary significantly based on your health goals. This guide will explore what is the best protein to eat per day? for your specific needs, focusing on factors like source, quality, and quantity.

Quick Summary

Protein quality, source, and timing are crucial for different health objectives, including muscle development and weight control. Optimal intake depends on individual needs, with options ranging from lean animal sources to a variety of plant-based foods that provide a complete amino acid profile.

Key Points

Variety is Key: Consume a mix of protein sources from both plant and animal foods to ensure a complete and balanced intake of essential amino acids and other nutrients.
Lean is Better: Opt for lean protein options like skinless poultry, fish, low-fat dairy, and legumes to minimize saturated fat and calorie intake, especially for weight management.
Timing Matters for Athletes: For muscle building, spacing protein intake throughout the day and consuming it around workouts can maximize muscle synthesis, with higher intake often required.
Protein Aids Weight Loss: High-protein diets promote satiety and increase metabolism, helping to control appetite and support fat loss. Combining protein with fiber is highly effective.
Consider Your Health: Individuals with pre-existing kidney conditions or other specific health risks should consult a doctor before starting a high-protein diet, as it may place additional stress on the kidneys.

The Role of Protein in Your Body

Protein is a crucial macronutrient that performs a wide range of functions, making it essential for overall health. It is the building block for all your body's cells and tissues. Beyond muscle repair and growth, protein is needed for:

Enzyme Production: Enzymes are proteins that catalyze thousands of chemical reactions throughout the body.
Hormone Synthesis: Many hormones, such as insulin, are protein-based and act as messengers to regulate bodily functions.
Immune System Support: Antibodies, which help fight off infections, are proteins.
Transportation and Storage: Proteins transport nutrients, oxygen, and other molecules throughout the body. For example, hemoglobin transports oxygen in the blood.

Since your body doesn't store protein in the same way it stores fat or carbohydrates, a consistent daily intake is vital to maintain these functions effectively.

Complete vs. Incomplete Proteins: Quality Matters

All proteins are made up of amino acids. There are 20 different amino acids, and your body can produce 11 of these on its own. The other nine, called 'essential amino acids,' must be obtained through your diet. The quality of a protein source is determined by its amino acid profile.

Complete proteins: These sources contain all nine essential amino acids in sufficient amounts. The majority of animal proteins are complete, as are a few plant-based sources.
Incomplete proteins: These sources contain some, but not all, of the essential amino acids. Most plant-based proteins fall into this category, but you can achieve a complete amino acid profile by eating a variety of plant foods throughout the day.

Some complete protein examples include:

Meat (beef, pork)
Poultry (chicken, turkey)
Fish and seafood
Eggs
Dairy products (milk, cheese, yogurt)
Soy (tofu, tempeh)
Quinoa

Best Protein Sources for Different Goals

The best protein for you depends heavily on your specific goals, such as building muscle, losing weight, or simply maintaining good health.

For Muscle Building

For those looking to build muscle, a higher daily protein intake (1.2–2.0g per kilogram of body weight) is generally recommended. Focusing on high-quality, complete protein sources is key. Timing is also important, with many athletes benefiting from spacing out protein intake and consuming it around workouts.

Whey and Casein Protein: These milk-based proteins contain all essential amino acids. Whey is rapidly digested, making it ideal for post-workout recovery, while casein is slowly absorbed, providing a sustained release of amino acids.
Skinless Chicken Breast: A staple for a reason, it's a lean source packed with protein.
Eggs: Offer about 6g of protein per large egg, along with vitamins and healthy fats.
Greek Yogurt: Rich in protein and calcium, a 100g serving can provide a significant protein boost.
Lean Beef: Opt for lean cuts to maximize protein while limiting saturated fat.

For Weight Loss

High-protein diets aid weight loss by promoting satiety and boosting metabolism. Focusing on lean, nutrient-rich sources is the best approach to control calorie intake while staying full.

Fish and Seafood: Tuna and salmon are excellent choices, providing protein and healthy omega-3 fatty acids.
Legumes: Lentils, beans, and chickpeas are high in fiber and protein, which helps with feeling full.
Low-Fat Cottage Cheese: This dairy product is low in fat but high in protein.
Tofu: Made from soybeans, tofu is a versatile plant-based complete protein option.
Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds offer a great combination of protein, fiber, and healthy fats.

For General Health

A balanced approach for general health involves eating a variety of high-quality protein from both plant and animal sources. The standard RDA of 0.8g/kg is a good baseline, but distributing protein intake throughout the day is more effective than consuming a large amount in one meal.

Plant vs. Animal Protein

Choosing between plant and animal proteins is a key part of a nutritional diet. While animal protein is often cited as being of higher quality due to its complete amino acid profile, a well-planned plant-based diet can easily provide all the necessary nutrients. The health benefits often depend on the entire food 'package'.


Feature	Animal Protein	Plant Protein
Completeness	Most sources are complete, containing all essential amino acids.	Most sources are incomplete, requiring variety to get all essential amino acids.
Nutrients	Good source of Vitamin B12, heme iron, and zinc.	Contains phytonutrients, antioxidants, and fiber.
Fiber	Contains no dietary fiber.	Typically rich in fiber, which supports digestion and gut health.
Saturated Fat	Often higher in saturated fat, especially with fattier cuts of meat and full-fat dairy.	Generally lower in saturated fat, with fats often being the healthier, unsaturated kind (e.g., in nuts).
Health Impact	High intake, especially of red and processed meats, can be linked to higher risk of certain chronic diseases.	Linked to lower risk of heart disease, type-2 diabetes, and certain cancers.

Potential Risks of High Protein Intake

For healthy individuals, moderately high protein intake (up to 2g/kg body weight) is generally considered safe. However, those with pre-existing kidney disease should exercise caution, as excess protein can place additional strain on the kidneys. Long-term studies have shown conflicting evidence, but some suggest high protein intake may lead to a higher risk of chronic kidney disease (CKD) in vulnerable populations, such as those with existing kidney issues or a higher risk due to diabetes or obesity. Concerns regarding high consumption of processed red meat, in particular, have been raised due to associated health risks.

Conclusion

Ultimately, there is no single best protein to eat per day. The best approach is to prioritize a variety of high-quality, whole food sources, balancing complete and incomplete proteins to meet your individual nutritional needs and health goals. For muscle growth, lean animal sources and strategic supplementation may be beneficial. For weight loss, lean proteins, especially those high in fiber, are excellent choices. For general wellness, a diverse intake from both plant and animal foods is recommended. Always consider your personal health status, dietary preferences, and activity level to build the most effective and sustainable diet for you. You can consult reputable sources like the Harvard T.H. Chan School of Public Health for more information on the benefits of different protein sources.

Frequently Asked Questions

The Recommended Dietary Allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight. However, your ideal intake can vary based on your age, activity level, and goals, with athletes and older adults often needing more.

Neither is inherently 'better.' While most animal proteins are complete, many plant-based proteins contain more fiber and beneficial nutrients. The best strategy is to consume a variety of both, focusing on lean and unprocessed options.

For healthy individuals, moderate to high protein intake is generally safe. However, people with existing kidney disease should follow a lower protein diet to reduce kidney strain. Those at risk for CKD should also be cautious with very high protein intake, especially from red meat.

The 'anabolic window' is the period after exercise believed to be optimal for protein consumption. While previously thought to be narrow, research suggests the window for muscle sensitization is much larger (up to 24 hours), and spacing protein intake throughout the day is most important.

Excellent sources of lean protein include skinless chicken and turkey breast, fish and seafood, low-fat dairy like Greek yogurt and cottage cheese, legumes (beans, lentils), and soy products like tofu.

No, you do not need to combine incomplete proteins in every meal. As long as you consume a variety of plant-based protein sources throughout the day, your body will get all the essential amino acids it needs.

Protein powder can be a convenient supplement, especially for athletes or those who struggle to meet their needs through food alone. However, it's best to prioritize whole food sources and use supplements as a complement, not a replacement.