A new report shows that many people, especially teenage girls, young women, and older adults, aren’t eating enough protein. Doctors are now recommending that adults eat between 1.2 to 1.6 grams of protein for every kilogram of body weight each day, and they suggest having protein with every meal. While more people are interested in high-protein diets than ever before, there’s still confusion about the best ways to help people eat more protein, especially when it comes to processed protein-fortified foods. This article looks at what people think about protein and how doctors can give better advice about choosing healthy protein sources.
The Quick Take
- What they studied: How much protein people actually eat, what they think about protein, and how doctors can help people eat the right amount of protein
- Who participated: This was a review of existing research and surveys, not a single study with participants. It looked at data from the 2025 Dietary Guidelines Advisory Committee and a survey of over 1,000 Americans about their food choices
- Key finding: Many people, especially teenage girls, young women, and older adults, aren’t getting enough protein in their diet. At the same time, more people are interested in protein than ever before, but they need better guidance on choosing healthy protein sources
- What it means for you: If you’re a teenager, young woman, or older adult, you might want to check if you’re eating enough protein. Talk to a doctor or nutritionist about adding protein to each meal. The good news is that protein-fortified foods can help, but whole foods like chicken, fish, beans, and eggs are usually better choices than highly processed options
The Research Details
This article is a perspective piece that reviews and summarizes what we know about protein nutrition and what people think about it. Rather than conducting a new experiment, the authors looked at findings from the 2025 Dietary Guidelines Advisory Committee (a group of nutrition experts who review the latest science) and results from a survey called the 2025 Food and Health Survey that asked over 1,000 Americans about their eating habits and beliefs about food.
The authors also reviewed past research studies, including randomized controlled trials (the gold standard type of study where some people get one treatment and others get a different one, and researchers compare the results). These studies showed that adding extra protein to foods can help people get more protein and improve their health.
This type of review is valuable because it brings together information from many different sources to give us a big-picture understanding of the topic. However, it’s not a brand-new experiment with new data—it’s more like a summary of what we already know.
Understanding what people actually eat and what they think about food is just as important as knowing what they should eat. This research matters because it shows a gap: people are interested in protein, but they don’t always know how to choose the best protein sources. By looking at both the science and what people believe, doctors and nutritionists can give better advice that people will actually follow.
This article was published in The Journal of Nutrition, which is a respected scientific journal. The authors reviewed official government guidelines and conducted surveys, which are reliable sources of information. However, because this is a perspective piece rather than a new research study, it’s summarizing other people’s work rather than presenting brand-new findings. The strength comes from bringing together multiple sources of information, but readers should know that the recommendations are based on existing research, not new discoveries.
What the Results Show
The research shows that certain groups of people aren’t eating enough protein: teenage girls, young women, and older adults are at highest risk. The new official dietary guidelines recommend that adults eat between 1.2 to 1.6 grams of protein for every kilogram of their body weight each day (roughly 0.5 to 0.7 grams per pound). For example, a 150-pound person should aim for about 75 to 105 grams of protein daily.
At the same time, interest in protein has grown dramatically over the past decade. More people are now choosing high-protein diets, and many use the amount of protein in food as a sign of whether something is healthy. This shows that people care about protein, but they may not fully understand which sources are best.
When researchers tested protein-fortified foods (regular foods with extra protein added) in controlled studies, they found positive health benefits. However, many of these fortified foods are highly processed, which creates a debate about whether they fit into a truly healthy diet. This highlights an important challenge: how do we help people get enough protein while also encouraging them to eat whole, less-processed foods?
The research emphasizes that healthcare professionals—doctors, nurses, and nutritionists—play a key role in helping people make better protein choices. Right now, there’s limited guidance on how these professionals can best support people who need to eat more protein. The article suggests that personalized advice tailored to each person’s situation is more effective than one-size-fits-all recommendations. Additionally, the findings suggest that the timing of protein (eating it with each meal rather than all at once) may be important for health benefits.
This research builds on decades of nutrition science showing that protein is essential for health. What’s new is the focus on specific groups who are at risk and the recognition that consumer interest in protein has changed dramatically. Previous guidelines were more general, but the 2025 guidelines are more specific about who needs extra attention and what the recommended amounts should be. The article also adds a modern perspective by acknowledging that people now actively seek out protein, which is different from the past when protein intake wasn’t as much of a consumer focus.
This is a perspective article that reviews existing research rather than conducting a new study, so it doesn’t provide brand-new data. The authors didn’t measure protein intake in new participants or test new interventions. Additionally, while the article mentions that protein-fortified foods work in controlled studies, it doesn’t provide detailed information about how these results might differ in real-world situations where people have many food choices. The article also doesn’t deeply explore cultural, economic, or personal factors that might affect whether people can actually follow these recommendations. Finally, the sample size for the Food and Health Survey isn’t specified in detail, so we don’t know exactly how representative it is of all Americans.
The Bottom Line
Eat a source of protein with each meal. Good choices include chicken, fish, eggs, beans, Greek yogurt, cottage cheese, nuts, and seeds. If you’re a teenager, young woman, or older adult, pay special attention to making sure you’re getting enough. Aim for about 0.5 to 0.7 grams of protein per pound of body weight daily. If you use protein-fortified foods, choose ones with minimal added sugars and ingredients you recognize. Talk to a doctor or registered dietitian for personalized advice based on your age, activity level, and health goals. Confidence level: High—this is based on official dietary guidelines and multiple research studies.
Everyone should pay attention to protein, but especially: teenage girls and young women (who often don’t eat enough), older adults (who need adequate protein to maintain muscle), people who exercise regularly, and anyone trying to improve their overall health. People with certain medical conditions (like kidney disease) should talk to their doctor before significantly increasing protein intake. This advice is for generally healthy people; those with specific health conditions may need different recommendations.
You may notice benefits like better energy levels and less hunger within a few days to a week of eating more protein with each meal. Building muscle or seeing changes in body composition typically takes 4-8 weeks of consistent protein intake combined with exercise. Long-term benefits like better bone health and maintained muscle mass develop over months to years.
Want to Apply This Research?
- Track grams of protein eaten at each meal for one week. Set a daily goal based on your body weight (multiply your weight in pounds by 0.5 to 0.7 to get your daily target). Log each meal and note the protein content—most food labels show this clearly. Aim to hit your target by the end of each day.
- Add one protein source to each meal this week. For breakfast, add an egg or Greek yogurt. For lunch, add chicken or beans. For dinner, add fish or tofu. Start with just one meal and build from there. Use the app to set reminders for meals and to log what you eat.
- Check your protein intake weekly and look for patterns. Are you hitting your goal most days? Which meals are easiest to add protein to? Which are hardest? After 4 weeks, note any changes in how you feel—energy levels, hunger between meals, or muscle strength. Adjust your choices based on what works best for you and what you actually enjoy eating.
This article is for educational purposes and should not replace professional medical advice. Individual protein needs vary based on age, sex, activity level, health status, and medical conditions. People with kidney disease, liver disease, or other medical conditions should consult with their healthcare provider or a registered dietitian before significantly changing their protein intake. The recommendations presented are based on current dietary guidelines for generally healthy adults. Always talk to your doctor before making major changes to your diet, especially if you take medications or have existing health conditions.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.