Why You’re Probably Eating Less Protein Than You Think
- Charles Gapton
- Nov 18, 2024
- 3 min read
Updated: Nov 20, 2024
Protein is one of the most misunderstood nutrients out there. Everyone thinks they’re getting enough—after all, you had chicken for dinner last night, right? But if you’re like most people, chances are your daily protein intake isn’t anywhere near where it should be. Let’s break down why this happens and, more importantly, how you can fix it.
Why Do We Overestimate Our Protein Intake?
It’s easy to assume you’re eating enough protein because it feels like a nutrient you “naturally” include in your meals. Eggs for breakfast? Check. A sandwich with turkey at lunch? Check. A steak for dinner? Double-check. But here’s the problem: most of those portions aren’t as protein-packed as you think.
Take a typical sandwich, for example. A slice of deli turkey has about 5 grams of protein. Even if you load it up with 4 slices, that’s just 20 grams of protein—and only if the turkey is lean. Meanwhile, the bread and condiments might outnumber the protein by carbs and fat combined.
Another issue is perception. Many foods marketed as “high-protein” really aren’t. That granola bar with “10 grams of protein”? It also has 20 grams of sugar.
The Numbers Don’t Lie: How Much Protein Do You Need?
The daily recommended intake for protein depends on your goals. Here’s a simple guideline:
For basic health and maintenance: 1 gram of protein per kilogram of body weight.
For building muscle or active lifestyles: 1.6 grams per kilogram of body weight.
Let’s put that into perspective. If you weigh 70 kg (154 lbs), you’ll need anywhere from 70 to 112 grams of protein daily. Most people, however, barely hit 50-60 grams.
A Typical Day in the Life of Low Protein Intake
Let’s imagine your daily diet:
Breakfast: A bowl of oatmeal with milk. Total protein: 8 grams.
Snack: A banana and a handful of almonds. Total protein: 6 grams.
Lunch: A chicken salad sandwich. Total protein: 18 grams.
Dinner: Pasta with marinara sauce. Total protein: 10 grams.
Grand total? 42 grams. That’s barely enough for a sedentary person, let alone someone who exercises or has a physically demanding lifestyle. Source: Healthline - Daily Protein Needs
What Happens When You Don’t Get Enough Protein?
Skipping on protein isn’t just a numbers game; it comes with real consequences.
Muscle Loss Protein is essential for muscle repair and growth. When you don’t get enough, your body starts breaking down muscle tissue to meet its needs. This can lead to weakness and a decrease in metabolic rate. Source: NIH
Weakened Immune System Your immune cells rely on protein to function properly. Without it, you’re more susceptible to colds, infections, and slower recovery times.Source: Healthline
Fatigue and Brain Fog Protein stabilizes blood sugar levels and fuels the production of neurotransmitters. A lack of protein can leave you feeling tired, unmotivated, and scatterbrained.
Hair, Skin, and Nail Problems Without enough protein, your hair may thin, your nails may become brittle, and your skin may lose its elasticity.
Who’s Most at Risk?
Certain groups are especially prone to low protein intake:
Vegans and Vegetarians: While plant-based diets can provide enough protein, it takes careful planning to ensure you’re hitting your targets.
Elderly Individuals: Protein needs increase with age, but appetite often decreases.
Dieters: Cutting calories often leads to cutting protein-rich foods, especially since they’re denser in calories than carbs or fats.
How to Fix Your Protein Problem
If you’ve realized you might be under-eating protein, here are practical ways to fix it:
Revamp Breakfast Add high-protein options like Greek yogurt, eggs, or protein shakes to your morning routine.
Focus on Protein at Every Meal Make sure your plate has a dedicated protein source like chicken, tofu, or fish.
Choose Smart Snacks Keep protein bars, roasted chickpeas, or hard-boiled eggs on hand for when hunger strikes.
Use High-Protein Swaps Swap out regular pasta for lentil or chickpea pasta, and replace white rice with quinoa.
Track Your Intake Apps like MyFitnessPal can help you see where your protein intake stands and make adjustments.
Myths About Protein to Stop Believing
"I don’t need that much protein."
Everyone needs protein. It’s not just for bodybuilders; it’s for anyone with muscles, an immune system, or a brain.
"I can’t afford high-protein foods."
Eggs, lentils, and beans are all affordable and packed with protein. You don’t need fancy powders or supplements to hit your goals.
"Too much protein is bad for your kidneys."
Unless you have pre-existing kidney disease, there’s no evidence that a high-protein diet harms your health.
The Bottom Line
Protein is more than just a macronutrient—it’s a necessity. If you’re not paying attention to your intake, chances are you’re falling short. But with a few small tweaks, you can easily meet your daily protein needs and enjoy the benefits of a stronger, healthier body.
"Don’t guess—track your protein, fix your meals, and give your body what it truly deserves."