For fitness enthusiasts, protein is important for muscle repair, recovery, and growth. But for many, eating high-protein has become such a focus of their diet, that they end up overdoing it on the nutrient, while skimping on other vital ones.
Fortune spoke with nutritionists and exercise experts, to clear up the confusion about how much protein you really need to fuel your workouts.
Protein is a key part of our diets. It helps with metabolism, immunity, keeping us full and satisfied after eating, supports weight-loss, and stimulates muscle growth, Abbey Sharp, registered dietitian, previously told Fortune.
The U.S. Department of Agriculture’s Dietary Guidelines for Adults recommends 10% to 35% of your daily calories come from protein sources. For a 2,000-calorie diet, that would be between 200 and 700 calories each day.
Most dietitians recommend a daily intake of 0.8 to 1.2 grams of protein per kilogram of bodyweight for adults. To get your weight in kilograms, divide your weight in pounds by 2.2. Then multiply that number by 0.8 and 1.2 to find your protein range. Someone who weighs 140 pounds should aim for 51 to 76 grams of protein per day.
Generally, people don’t need to worry about how much protein they eat in a day, says registered dietitian Federica Amati. That’s because as long as you are eating enough calories during the day, you are likely meeting or exceeding your protein needs, Amati says.
Protein needs vary depending on your lifestyle, age, and sex, though. Older adults need more protein. Sharp recommends they increase their daily protein intake to 1.8 grams per kilogram of bodyweight.
Your protein needs will vary mostly based on your level of activity, says Stella Volpe, president of the American College of Sports Medicine and a registered dietitian.
“It depends on the frequency, intensity, type, and the time that they spend exercising,” Volpe tells Fortune.
If you’re someone doing 20 to 30 minutes of exercise daily, or who goes to a Pilates class on occasion—then you probably don’t need to worry about eating more protein.
“The [recommended daily intake] of 0.8 grams [per kilogram] for most people is really just fine for their needs,” Volpe says.
Heavy exercisers, though, like people training for a marathon or engaging in frequent, intense weight-lifting—will have higher protein needs, Volpe says. They might consider increasing their daily intake as high as 1.5 grams per kilogram of body weight.