Tara McPherson Corporate Wellness Team Lead View Bio

Protein, a macronutrient made of amino acids, is integral to the body’s structure and function. Because protein is essential to many biological processes, federal nutrition guidance has recently been updated to recommend a significantly higher daily intake.

In one of the most significant shifts in U.S. nutrition policy, the 2025-2030 DGA increased its recommendation to 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) per day. The current guidance is nearly double the previous Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram daily. For example, a person weighing 150 pounds should aim for at least 75 grams of protein under the new guidance, whereas the old RDA would have recommended 54 grams. The updated DGA also emphasizes prioritizing protein at every meal to support Americans’ long-term health.

Meeting the DGA’s higher protein recommendation may seem intimidating, but the following strategies can help you reach the goal:

  • Eat protein at every meal. A consistent intake of protein supports muscle maintenance and balanced metabolic health. Distributing protein throughout the day can also help maximize muscle protein synthesis, especially in older adults.
  • Combine plant and animal proteins. Consuming both animal- and plant-based protein sources improves nutrient variety and density, ensuring you get essential vitamins, minerals and healthy fats.
  • Choose whole foods over processed foods. Whole-food protein products provide more complete nutrition without harmful additives. This approach can also help reduce the risk of chronic diseases, such as Type 2 diabetes.
  • Eat a balanced diet. Consuming protein alongside vegetables, fruits, whole grains and healthy fats provides a variety of nutrients essential for overall health and nutrient absorption. A balanced diet can promote satiety, support stable blood sugar levels, improve energy and enhance long-term health outcomes.

Protein is a foundational element of overall health, including bodily structure, daily energy and everything in between. This is emphasized by the 2025-2030 DGA’s daily recommendation; however, individuals’ protein needs may vary based on factors such as age, activity level and health. It’s crucial to personalize your protein goals while prioritizing nutrient-dense foods and a balanced diet.

If you have questions about protein or your daily intake, speak with your health care provider. They can help determine a protein goal that will best support your health and well-being.