In recent years, protein has become a major focus of health and wellness conversations, especially on social media platforms where users frequently highlight their protein intake goals and promote various protein supplements such as powders, shakes, and bars. The buzz surrounding protein has led many people to worry that they are not consuming enough protein through their regular diets and feel pressured to add supplements to meet their perceived needs. However, experts suggest these concerns are largely unnecessary for most people, especially in developed countries like the United States.
Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, emphasizes that it is “nearly impossible” for someone living in the U.S. to be protein deficient. This is largely because the typical American diet generally provides sufficient protein intake as long as a person is consuming enough calories to fuel their body. While some individuals—such as athletes or those aiming to build significant muscle mass—may benefit from higher protein consumption, the average person likely meets their protein needs without extra effort. In fact, many people’s protein requirements fall well below some of the commonly cited but somewhat arbitrary goals, such as hitting 100 grams of protein per day.
One contributing factor to the protein obsession is the rise of diets that emphasize meat consumption, such as the carnivore diet. However, Dr. Freeman points out an important counterexample from nature: some of the largest and strongest mammals, like gorillas and elephants, thrive on plant-based diets and are not protein deficient. This highlights the fact that a varied and balanced plant-based diet can provide ample protein as well.
The American relationship with food is often complicated, oscillating between extremes of obsession and restriction. While some focus intensely on consuming enough protein, others demonize certain macronutrients like fats or carbohydrates. Popular diets such as the ketogenic diet, carnivore diet, and calorie-counting regimens reflect this pendulum swing. Unfortunately, these dietary extremes do not necessarily result in better health outcomes. The U.S. faces high rates of chronic diseases like heart disease and diabetes, which are largely preventable and sometimes reversible through diet. Moreover, restrictive eating habits can negatively impact quality of life and may contribute to eating disorders or food-related shame.
Another overlooked aspect in the protein conversation is that many Americans are actually deficient in other crucial nutrients, particularly fiber, iron, and vitamin D. Fiber, a type of carbohydrate found mainly in plant foods, is critical for digestive health and is linked to reduced risk of colorectal cancer—a disease on the rise among younger adults. Despite its importance, about 95% of Americans do not consume enough fiber, according to a 2016 study. Iron deficiency is also common, affecting nearly one in three people in the U.S. Since some rich protein sources like red meat are also excellent sources of iron, the protein discussion often overlaps with concerns about iron intake. However, plant-based foods such as dark leafy greens also provide both iron and fiber, reinforcing the value of a varied diet.
Vitamin D is another nutrient that many Americans fall short on, particularly during the colder months when sun exposure is limited. This vitamin is vital for bone health and immune function. Given these deficiencies, health experts recommend focusing on a balanced diet that includes a variety of colorful vegetables, healthy fats, and adequate protein, rather than fixating solely on protein intake.
It is important to clarify that protein is indeed an essential nutrient. Proteins contain amino acids, the building blocks of the body, necessary for growth, repair, and overall function. Without protein, life would not be possible. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. To put this in perspective, a person weighing 200 pounds (about 91 kilograms) needs approximately 73 grams of protein daily to avoid deficiency.
The complexity arises when people try to determine how much protein is needed not just for survival but to optimize health and fitness. Individual protein needs vary based on factors like age, activity level, and health status. Even so, many tend to overestimate their protein requirements. Christopher Gardner, a nutrition researcher from Stanford University, explains that the RDA is set to cover the needs of 97.5% of the population, taking into account variability among individuals. Therefore, the average person likely does not need to consume significantly more protein than the RDA to meet their needs.
For those who engage in regular intense exercise or weightlifting, protein needs may increase to support muscle repair and growth. Estimates suggest that active