One researcher thinks it’s time to give protein a raise.
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
|
|
Did you know protein recently became America’s favorite macronutrient? A Bain survey found 44% of shoppers want more of it in their diet, up from 34% the year before. Sales of high-protein packaged food products are growing more than 7% a year, outpacing everything else on the shelf.
Are we maybe eating too much protein? Possibly not, after a new study puts a number on how much we should be eating. |
|
|
|
|
|
|
Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline |
 |
|
Written by Tim Snaith
August 4, 2026 • 3 min read |
|
|
|
|
| SPONSORED |
| Start Losing Weight with LifeMD |
| Take LifeMD’s quiz to check whether you’re a good fit for this treatment option, and start today for as low as $39.* |
|
|
|
 |
|
|
 |
|
|
| A researcher wants to nearly double your protein target |
| The standard protein guideline has been in place for decades, sitting at about 0.36 grams per pound of body weight a day (0.8 grams per kilogram). This figure came from lab investigations into the minimum amount of protein an adult needs to avoid running short. It hasn’t moved much since, and it was built to prevent protein deficiency in generally healthy people, and nothing more. |
| A new perspective paper in Frontiers in Nutrition argues that the guideline is a “bare minimum” for protein consumption and more is needed for optimal health. Dr. Chris Macdonald, a researcher at the University of Cambridge, draws on decades of exercise and protein research and arrives at new minimums close to double the current baseline: |
- around 0.7 g per pound per day for healthy, active adults, or 1.5 g per kilogram
- 1 g per pound for people chasing muscle growth or managing age-related decline
|
| People who train regularly and older adults trying to hold onto muscle and bone are the groups with the most to gain from this upgrade. For a 175-pound adult, the daily goal comes to about 120 grams, spread across four meals of roughly 30 grams each. |
| Protein also has the advantage of blunting appetite by nudging satiety hormones. The body burns more calories digesting protein than by digesting carbs or fat. Macdonald cautions against food that wraps protein in other tasty ingredients. A snack bar “wrapper” loaded with sugar and refined carbs can contain plenty of protein but has a weaker overall nutritional profile than plain tofu or chicken. |
| Beyond a certain intake, more protein doesn’t appear deliver any extra benefits. For most healthy adults, this is around 2 grams of protein per kilogram. Diets heavy in red or processed meat have also been linked to elevated TMAO, a compound tied to cardiovascular risk. |
| Dr. Macdonald’s analysis relies on small studies, often with people self-reporting their diets and other lifestyle habits, which could affect the results. So he wants public health agencies to take a proper look into protein recommendations rather than settle it himself. But in the meantime, whether it’s an extra egg at breakfast or more lentils at dinner, most of us have room for more protein. |
| Follow along with Healthline’s new 7-Day “Gut Check” Protein Balance Challenge to discover simple ways to increase your daily protein intake and improve your gut health! |
|
|
| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
RECIPE PICKHomemade Berry Chia Jam with YogurtThis homemade berry chia jam with yogurt is a flavorful breakfast or snack that makes it easy to add more fiber and protein to your day.GET THE RECIPE →
|
|
| Sponsored by |
|
 |
|
|
|
| Healthcare from home |
| |
| |
 |
| LifeMD |
With LifeMD, you have quick and easy access to healthcare experts and prescription drugs (many of which are discounted) at your fingertips. The medications LifeMD offers include GLP-1 agonists, which may support healthy weight management.
There’s no need to schedule an in-person appointment — you can do it all online — or show proof of insurance to get GLP-1 medications prescribed and rushed to you. Take LifeMD’s quiz below to see whether this treatment option is right for you, and start today for as low as $39.* |
|
|
| *Disclaimer: Take precaution with and read all warnings concerning GLP-1s, as they may cause serious side effects, including a risk of thyroid c-cell tumors. Do not use if you or your family have a history of a type of thyroid cancer called MTC (medullary thyroid carcinoma) or MEN 2 (multiple endocrine neoplasia syndrome). Discount applies to the introductory first month of the LifeMD Weight Management Program, including program and provider fees. The program is $39 for the first month, you'll be automatically charged $297 after the first month and every 3 months thereafter. Insurance coverage for the program may be available for eligible patients, with costs starting as low as $29 depending on plan coverage. Cost of medication not included. |
| |
|
|
|
| |
|
|
|
| What we’re digesting |
| 📦 5 best keto meal delivery services we tried. See who topped our list this year, and who earned a spot for taste, nutrition, and value. |
| 🧬 What is Prader-Willi syndrome? This rare disorder is characterized by a lifelong, insatiable appetite. |
| 💳 Managing the costs of multiple myeloma treatment. Several nonprofits offer grants to help cover the cost. |
| 💉 Does Botox cause any neurological side effects? Lasting damage is rare, but possible. |
|
| Until next time, |
 |
Take care of yourself, and we’ll see
you again soon! |
|
|
| |
 |
| This edition was powered by |
| the last two pieces of chocolate.️ |
|
|
|
|
|
|
View in browser
Did a friend send you this email? Subscribe here.
To see all newsletters, click here.
Privacy | Unsubscribe
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
© 2026 RVO Health
1101 Red Ventures Drive
Fort Mill, SC 29707 |
|
|
 |
|
