High-protein eating: how much, what, and how

Proteins are the most important macronutrient for body composition, satiety, and recovery. Yet most people don't consume enough — especially women and people over 50. This guide helps you define your real needs, choose the best sources, and distribute your intake throughout the day for concrete results.

Steps

1

Calculate your real protein needs

Official recommendations (0.8 g/kg) represent the minimum to avoid deficiency, not the optimal. For an active person, aim for 1.2-1.6 g/kg. For bodybuilding or weight loss, 1.6-2.2 g/kg. For seniors (50+), 1.2-1.5 g/kg minimum to counter sarcopenia. Calculate based on your goal weight, not your current weight if you are significantly overweight.

2

Distribute proteins throughout the day

Muscle protein synthesis is maximized when you distribute your protein across 3-4 servings of 25-40 g rather than in a single large portion. Your body can use more than 30 g per meal (the ceiling myth has been debunked), but regular distribution optimizes muscle building and satiety throughout the day.

3

Choose quality sources

Animal proteins (eggs, fish, poultry, beef, dairy products) are "complete" — they contain all essential amino acids in adequate proportions. Plant proteins (legumes, tofu, tempeh, seitan, quinoa) are excellent too, but must be varied to cover the full spectrum. Leucine, the key amino acid for muscle synthesis, is more concentrated in animal sources.

4

Combine animal and plant sources

Even if you aren't vegetarian, incorporating plant proteins has benefits: fiber, phytonutrients, lower cost, and a smaller ecological footprint. A meal combining rice with lentils or whole-wheat bread with hummus provides an amino acid profile as complete as meat. Aim for a 50/50 ratio for an optimal health-environment balance.

5

Track and adjust

For the first 2-3 weeks, log your daily protein intake to calibrate your estimates. Afterward, you'll know how to estimate your portions by eye. Adjust based on results: if you're losing muscle during a cut, increase protein. If you have digestive issues, you might be consuming too much at once — distribute it better throughout the day.

How many proteins, really?

The meta-analysis by Morton et al. (2018, British Journal of Sports Medicine) is the current reference: to maximize muscle gains, optimal intake is around 1.6 g/kg/day, with marginal benefit up to 2.2 g/kg for some individuals. Beyond that, no additional benefit is observed. For weight loss, high protein intake (1.6-2.4 g/kg) preserves muscle mass and increases thermogenesis by 20-30% compared to carbs and fats. Older adults need more protein than younger adults for the same anabolic effect, due to age-related anabolic resistance.

The best sources ranked by density

In terms of protein density (g of protein per 100 kcal): chicken breast (31g), tuna (30g), shrimp (24g), 0% Greek yogurt (18g), lean beef (17g), eggs (13g), cooked lentils (9g), firm tofu (8g), cooked quinoa (4g). Egg whites and whey are the gold standards for digestibility (DIAAS score close to 1.0). For plant-based options, soy (tofu, tempeh, edamame) leads the pack with a DIAAS score of 0.9. Legumes combined with grains also achieve high scores.

The Myth of Kidney Damage Debunked

The idea that a high protein intake "strains the kidneys" is one of the most persistent nutritional myths. In individuals with healthy kidneys, studies (including Jose Antonio et al., 2016, with 3.4g/kg for one year) show no harmful effects on renal function. Healthy kidneys adapt by increasing their filtration rate — this is a normal adaptation, not a sign of stress. However, people with pre-existing kidney disease do need to limit their protein intake. When in doubt, a simple creatinine and glomerular filtration rate (GFR) test is enough to evaluate your kidney function.

FoodCraft Tip

The FoodCraft Protein Calculator

Use FoodCraft's free tool to calculate your exact protein needs based on your weight, age, activity level, and goal. Your detailed results include a recommended breakdown per meal and concrete food examples to help you hit your daily target.

"High Protein" Filter for Great Recipes

Turn on the "high protein" filter in FoodCraft to display only recipes with more than 30g of protein per serving. Every recipe shows its protein-to-calorie ratio, making it easy to identify the most protein-dense options among our 3,200 recipes.

Frequently asked questions

Do I need to take whey protein?
It's not mandatory. Whey is a convenient supplement when you can't hit your target with food alone. A 30g shaker provides about 24g of protein for 120 kcal — hard to beat for convenience. But it doesn't replace whole-food proteins, which also provide essential micronutrients.
Are plant proteins inferior?
They have slightly lower digestibility and individually less complete amino acid profiles. In practice, by combining sources and slightly increasing the total amount (+10-15%), a high-protein plant-based diet is perfectly adequate for muscle building.
Does too much protein make you gain weight?
A calorie excess causes weight gain, not protein itself. Protein is the macronutrient least easily stored as fat (high thermogenesis). However, eating 250g of protein a day is useless if your needs are 120g — the excess is simply oxidized as fuel.
How much protein should I have at breakfast?
Aim for a minimum of 25-30g. A high-protein breakfast improves satiety, reduces cravings, and stabilizes blood sugar. Examples: 3 scrambled eggs (21g) + Greek yogurt (15g), or 0% Greek yogurt (18g) + protein muesli + nuts.
Do seniors need more protein?
Yes. From age 50, "anabolic resistance" means muscles respond less efficiently to protein. Recommendations increase to a minimum of 1.2-1.5g/kg to slow down sarcopenia (age-related muscle loss). This is a major public health issue for seniors.

Similar Guides

Reach your protein goals easily

FoodCraft calculates your needs and generates high-protein menus tailored to your preferences. Every recipe shows detailed macros so you never miss your target.

Calculate my protein needs