Ask the Dietitian: How Much Protein Can Our Bodies Absorb?

protein is an essential part of every single cell in our body — it plays a major role in everything from tissue growth and repair to DNA synthesis, cellular transport, the formation of antibodies, muscle buildingand more. Without enough protein, our body’s ability to function optimally is compromised. (1)

It is an important macronutrient for weight management. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if you’re eating about 1400 calories per day with the goal of losing weight, it’s a good idea to try to eat about 83 grams of protein per day.

If you’re looking to increase protein, MyFitnessPal currently offers two high-protein in-app Plans. Check out the free 7 days Quick Start High-Protein Plan. Want a long-term commitment to meeting protein goals? Try the 28-day Ultimate High-Protein Plan.

How Much Protein Do We Really Absorb? 

Exactly how much protein do we need may vary depending on factors such as age, body composition, gender, health, and activity level. (2)

While there is an ongoing debate about how much protein we can get in one meal, current science suggests that there is a limit to how well our bodies can use protein at one time. (3)

Is There Such a Thing as Too Much Protein?

Yes, there may be too many good thingsand more protein is not always better. (4)

Unlike carbohydrateswhich is stored as glycogen in the liver and muscle cells for later use (5), the protein has no special storage unit. When you eat more protein than your body needs, the excess amino acids are broken down and the nitrogenous part is excreted in the urine, while the remaining carbon can be used for energy or converted to fat for storage. (4)

How Much Protein Should You Aim for in a Day? 

The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss.

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommend 1.2 to 2 grams of protein for every kilogram of body weight per day. (11)

However, protein needs can vary greatly depending on factors such as activity level and fitness goals. In fact, the NIH states that a healthy diet can consist of 10-35% protein.

Athletes or participants heavy weightlifting generally require more protein to support muscle repair and growth. (7)

If you’re not sure how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal as well as goals for other macros–carbohydrates and fats. Consulting a registered dietitian can help tailor a personalized recommendation.

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Why You Should Spread Your Protein Intake 

Research suggests that 25-35 grams of protein per meal is the maximum amount our body can use at one time for muscle building. (3)

Consuming more than this amount of protein in one sitting won’t hurt you, but it probably won’t increase muscle protein synthesis. that’s all spreading protein intake evenly across meals is more beneficial for maximizing muscle repair and growth, as well as overall health.

Here are some sample foods that provide up to 35 grams of protein:

Breakfast

• 1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)
• Protein-Packed Breakfast Burritos (27g protein)
• 1 cup (150g) cottage cheese with 1/2 cup (75g) blueberries (26g protein)
• Smoked Salmon Scrambled Eggs (24g protein)

Lunch

• Deli Box (27g protein)
• Greek Salad With 4 ounces of Grilled Chicken (31g protein)
• Eggs and Avocados Lettuce Wraps (25g protein)
• Chicken Salad in a Whole-Grain Wrap (25g protein)

Dinner

• Spicy Chicken Burger With Sweet Potato Fries (35g protein)
• Mac and Cheese With Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Does Nutrient Timing Matter? 

Nutrition timing, especially protein timing, can make a big difference depending on your goals. For most people, an even distribution of protein between meals and snacks ensures that the body has a steady flow of amino acids for optimal muscle repair and performance.

For those focused on weight lossprotein plays a critical role in regulating blood sugar levels and promoting satiety. Some research even suggests that loading up on your protein intake earlier in the day — consuming about 35 grams at breakfast — can improve appetite control and reduce overall calorie intake. (8)

For people of a healthy body weight trying to lose weight, the protein recommendations are 1.6-2.4 g/kg, and for overweight/obese people trying to lose weight, the protein recommendations are is 1.2-2.4 g/kg. (11)

For athletes and those engaged in intense exercise, nutrient timing becomes even more important. The International Society of Sports Nutrition (ISSN) recommends consumption high quality protein within three hours after exercise to maximize muscle protein synthesis and recovery. (9)

The Bottom Line 

Regardless of your health and fitness goals, it’s a good idea to focus on high quality, whole food-based proteins from different sources. This may include lean meats such as chicken and turkey, egg, seafoodand plant-based proteins like nutslegumes, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders — it’s important for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure your body gets the most out of the protein you eat.

Originally published December 2019, Updated October 2024

The post Ask the Dietitian: How Much Protein Can Our Bodies Absorb? first appeared in MyFitnessPal Blog.