In recent years, protein has become a nutrient on everyone's lips. Everywhere we are bombarded with the message that we need to eat more protein: for workout results, during menopause, as we age, for weight loss, and so on. But how much protein do we actually need to eat? What does that mean in practice? Can you eat too much protein?
Need or may benefit from? Sufficient or optimal?
Recommendations to eat more protein are almost always met with the counterargument "no one in Sweden has a protein deficiency." And yes, that's true, but this confuses the concepts. How much protein we need to consume to avoid deficiency is one thing. That doesn't involve much, and indeed, it's not something you need to strive for or think much about. However, that you may benefit from eating a bit more protein is an entirely different matter.
"no one has a protein deficiency"
Let's start from the basics: Protein is primarily used as a building block in the body, to build everything from hormones to transport molecules and muscles. It is often said that protein is our most important building block. We can also use protein as fuel, i.e., extract energy from protein, but we don't do this to a great extent. Carbohydrates and fat are better suited for that.
And again, to meet the basic requirement, that is, to be able to form all the substances and structures we need, we don't need much. According to Nordic nutrition recommendations, we need 0.83 grams per kilogram of body weight per day. This is so that we can form all those substances we need and not fall behind on protein, i.e., lose more than we gain.
If you want to calculate your requirement, you take 0.8 and multiply it by your weight in kg. This will give you the amount of protein in grams that you need per day. You can also refer to Table 1 below.
NOTE! This is pure protein in grams and should not be confused with, for example, the amount of chicken fillet or other protein sources. In the table below, you can see how much different foods contain.
So, in terms of "need," we don't need much, but protein has other effects that we can benefit from, beyond these basic ones, which makes it smart to consume more protein.
Protein for training and muscle building
The most common association is that you need more protein when you train. And that's true. When you train regularly, you metabolize more protein and therefore need to add more protein. All of course depends on how much you train and what you train. Aiming for 1.2-1.6 grams per kilogram of body weight can be good for those who train regularly. In sports nutrition and in guidelines for athletes, amounts between 1.2 – 2.0 grams per kilogram of body weight are recommended.
Eating protein also has a proven effect on muscle mass and has both a muscle-building and a muscle-preserving effect. This applies especially if you combine it with muscle-building training/strength training. You don't get big muscles just by eating protein.
Professor Stuart Phillips, one of the world's leading researchers in muscle health, protein, and exercise, states it clearly: “protein is icing on the cake”. So, strength training is the base, the cake, and protein is just the "topping." This is worth considering.
"Protein is icing on the cake" - Stuart Phillips
Protein for seniors
As we age, we lose muscle mass. Furthermore, we become less efficient at absorbing protein from food, which means we need to eat more to get the same amount as before. Research has shown that older adults who eat slightly more protein (1.2 – 1.5 g/kg body weight) can counteract the age-related muscle loss that normally occurs. This is not only interesting from a performance perspective or for aesthetic reasons, but muscle mass plays a role in our health, especially as we get older. With less muscle mass, for example, we have a harder time managing blood sugar (poorer insulin sensitivity), which leads to an increased risk of type 2 diabetes.
However, with a bit more protein in the diet combined with strength training, one can influence and counteract this. Then we can increase/maintain strength and muscle mass and maintain functions such as the ability to get up from a chair without support, which is largely affected by muscle mass in the legs.
Protein for weight loss
Even in the context of weight loss, it's smart to eat a little more protein. When we are in a calorie deficit, meaning we eat less than we actually need (which is a prerequisite for losing weight), we lose not only fat mass but also muscle mass. How much we lose depends on several factors, including how much protein we eat. When you eat more protein, you can counteract muscle loss and thus preserve your muscle mass even when you are in a negative energy balance. Here, we're talking about up to 2 g/kg body weight.
Again, this is not only interesting from a performance or aesthetic perspective, but also for maintaining metabolism. Muscles cost more energy than, for example, fat mass, so by maintaining muscle mass, you maintain your metabolism, which means how much energy the body expends (and thus how many calories/energy you need/can eat per day).
Last but not least, protein is very satiating, which is also a recipe for success in weight loss. If you stay full, you can more easily manage to eat reasonable amounts and make good food choices.
You don't lose weight from protein, but protein creates the conditions to manage a calorie deficit and make good food choices, which are prerequisites for weight loss.
Protein for satiety and good food choices
As mentioned, protein is one of the factors that affect how full we feel from food. By eating a little more protein, one generally feels full on fewer calories and stays full longer, which creates the conditions to resist cravings and make better food choices. This is interesting both for those who need to lose weight and for those who "just" want a little help to make better food choices. If you're not ravenously hungry, your body doesn't crave highly rewarding junk food in the same way.
Many people find that they have more energy when they eat more protein. However, I wouldn't say that eating more protein directly gives you more energy, but rather that a bit more protein often helps one make different/better food choices overall, and that leads to more energy and possibly weight loss. If you can make better food choices and stay full, the conditions for having the energy to move and exercise also increase, which in turn contributes to feeling more energetic. In the same way, you don't lose weight from protein itself, but it can be a tool to successfully maintain a negative energy balance, i.e., eating less than you need, which is a prerequisite for weight loss.
Protein for women in menopause
Women in menopause also benefit from ensuring they get a little more protein than the basic recommendations. This is actually related to the points already mentioned: to counteract muscle loss associated with aging, to maintain muscle mass to thereby maintain metabolism, and to prevent weight gain and maintain satiety. During menopause, a lot of things happen in the body. Not least, our appetite is affected, partly directly due to the hormones' effect on our appetite regulation, and partly indirectly as many experience sleep disturbances, which increases appetite and sugar cravings, and mood swings and fatigue affect our drive for highly rewarding food.
However, it's good to remember Stuart Phillips' quote again: "Protein is icing on the cake". So don't forget the base, the cake, i.e., strength training.
Protein and the new weight loss medications
You've probably heard about the new weight loss medications such as Ozempic (which is actually a diabetes medication), Wegovy, or Mounjaro. These don't magically remove fat from the body, but rather work by affecting appetite and the urge to eat, which in turn makes it possible to eat less and/or make better food choices.
One side effect that has been highlighted a lot is that many people lose muscle mass when on these medications. As you could read above, it is common to do so when losing weight or rather when in a calorie deficit (which is a prerequisite for losing weight). Again, protein becomes an interesting player: by eating more protein, in combination with strength training, you can counteract this muscle loss. And remember that maintaining muscle mass is relevant also for health and for maintaining metabolism (you can think of the calorie requirement, or how many calories you can "tolerate") after weight loss.
SO, again, no, we don't need that much protein to cover the nutritional needs themselves, to be able to build the substances that we need protein for... but on the other hand, as we just stated, there are several situations where we can benefit from eating a little more protein. Not least for its muscle-building/muscle-sparing effect and that it contributes to satiety.
|
Weight (kg) |
0.83 g/kg |
1.2 g/kg |
1.4 g/kg |
1.6 g/kg |
1.8 g/kg |
2 g/kg |
|
50 |
41.5 g |
60 g |
70 g |
80 g |
90 g |
100 g |
|
55 |
45.7 g |
66 g |
77 g |
88 g |
99 g |
110 g |
|
60 |
49.8 g |
72 g |
84 g |
96 g |
108 g |
120 g |
|
65 |
53.9 g |
78 g |
91 g |
104 g |
117 g |
130 g |
|
70 |
58.1 g |
84 g |
98 g |
112 g |
126 g |
140 g |
|
75 |
62.3 g |
90 g |
105 g |
120 g |
135 g |
150 g |
|
80 |
66.4 g |
96 g |
112 g |
128 g |
144 g |
160 g |
|
85 |
70.6 g |
102 g |
119 g |
136 g |
153 g |
170 g |
|
90 |
74.7 g |
108 g |
126 g |
144 g |
162 g |
180 g |
|
95 |
78.9 g |
114 g |
133 g |
152 g |
171 g |
190 g |
|
100 |
83 g |
120 g |
140 g |
160 g |
180 g |
200 g |
NOTE! if you are severely overweight/obese, it will be misleading to calculate based on total body weight; in that case, it's better to calculate based on an approximate target weight or normal weight for your height.
Example day for a 70 kg person with 1.2 vs. 1.6 grams per kilogram of body weight
2300 kcal: 1.2/kg body weight (i.e. approx. 84 g protein in total)
Breakfast:
Oatmeal (made with 1.5 dl oats)
Raspberries
2 dl milk
Snack:
1 banana
Lunch:
Chicken fillet 100 g
Wok vegetables 200 g
Brown rice 1 dl uncooked
30 g cashew nuts
1.5 tbsp olive oil
Snack:
Kiwi
Apple
40 g cashew nuts
Dinner:
300 g potatoes
100 g carrots
75 g Broccoli
Onion
1 tbsp olive oil
75 g salmon
1.6 g/kg body weight (i.e. 112 grams of protein)
Breakfast:
Oatmeal porridge (made from 1.5 dl oats)
Raspberries
2 dl milk
1 egg
Snack:
1 banana
1 egg
Lunch:
Chicken fillet 125 g
Wok vegetables 200 g
Brown rice 1 dl uncooked
30 g cashew nuts
1.5 tbsp olive oil
Snack:
Kiwi
Apple
100 g quark
Dinner:
300 g potatoes
100 g carrots
75 g Broccoli
Onion
1 tbsp olive oil
125 g salmon
Can you have too much protein?
Yes, everything can be too much. Having tunnel vision on protein is not smart. Unfortunately, I see it very often. When people discover protein, they end up eating almost only protein: bean pasta with meat sauce, protein pancakes, protein shakes, protein bread with protein-rich toppings, mixing protein powder into quark, etc., etc. BUT, we must not forget all the other important nutrients we need to consume. If you only eat protein sources, it displaces the opportunity to get everything else we also need. So don't forget variety in your diet and the important vegetables that provide fiber, vitamins, minerals, and bioactive compounds.
There's a lot of talk about high protein intake being harmful to the kidneys and skeleton. But there's no need to fear it, at least not if you keep it within reasonable limits (up to 2.5 g/kg body weight; there's no reason to go above that), if you are healthy, and, as mentioned, if you make sure to get all the other things you need. If protein displaces other nutrient intake, problems can certainly arise. But then it's not really the protein causing the problem, but rather the lack of other things. People who already have kidney problems and reduced kidney function are a different matter. They should consult their doctor and/or dietitian for tailored advice.
Different sources of protein
Most people probably think primarily of classic protein sources such as meat, fish, poultry, eggs, and concentrated dairy products like cottage cheese, quark, and cheese when they think of protein-rich foods. But we get protein from almost everywhere. In addition to classic sources, legumes (beans and lentils) and products made from legumes such as tempeh and tofu, various types of grains and products made from grains such as bread and pasta, as well as vegetables, nuts, and seeds are rich in protein.
Below is a list of how much protein there is per 100 g and how much you need to eat to get 30 g of protein, which can be considered a reasonable goal per meal/occasion.
TABLE WITH CONTENT PER 100 G AND QUANTITY FOR 30 G
|
Raw material/food |
g protein/100g raw material |
quantity to obtain 30 g protein
|
|
Chicken fillet |
23 g |
130 g |
|
Salmon |
20 g |
150 g |
|
Minced beef 15% fat |
19.4 g |
154 g |
|
Tuna (canned in water) |
24.1 g |
125 |
|
egg |
12.2 g |
245 (approx. 4 eggs) |
|
Quark (0.2% fat) |
10 g |
300 g |
|
Cottage cheese (4% fat) |
13.4 g |
224 g |
|
Yoghurt (natural, 3% fat) |
3.4 g |
882 g |
|
Tofu (firm) |
6.6 g |
455 g |
|
Chickpeas (canned) |
7.5 g |
400 g |
|
Large white beans (canned) |
6.9 g |
435 g |
|
Broccoli |
4.3 g |
698 g |
|
Oats |
9.5 g |
316 g |
|
Oat groats (cooked with salt) |
5.8 g |
517 g |
|
Pasta (cooked with salt) |
4.6 g |
652 g |
|
Wholegrain rye bread |
9.3 g |
323 g |
|
Hazelnuts |
13.2 g |
227 g |
|
Peanuts (roasted) |
22.4 g |
134 g |
|
Almonds |
20.7 g |
145 g |
Source: slv.se
Is there a difference between different sources?
As mentioned, protein is found in many different sources, and they differ in many ways. To answer the question, even briefly, one needs to specify what is meant by "difference": is it a question of taste, consistency, nutritional value, satiety, uses, or absorption rate, etc.?
Perhaps you have heard terms like complete or incomplete protein, or that protein has different bioavailability or biological value. These can be called quality aspects of protein. To clarify this, a deeper dive is required, which you can read more about here.
If we stick to simpler answers here, we can start by distinguishing between raw ingredients such as meat, fish, poultry, eggs, legumes, vegetables, etc., and protein supplements such as protein powder or products with concentrated protein (e.g., bars, drinks, protein pudding, etc.).Pure protein raw materials – here you get many other nutrients in the same bite, which is smart. From a pure protein perspective, you don't need to consider variation when it comes to animal sources, but if you eat entirely vegan, you should make sure to consume both legumes and grains (read more in the in-depth section). When it comes to protein sources as raw ingredients, it's smart to vary and use different sources, not so much for the protein's sake (except when you are vegan) but precisely for all the other things found in the protein sources. For example, eat oily fish to get important omega-3 fatty acids, avoid eating too much red meat and processed meats as they have been shown to increase the risk of gastrointestinal cancer, and also use plant-based protein sources such as beans and lentils to get fiber, minerals, and important bioactive compounds in the same bite.
The short answer to whether it matters which protein powder/supplement you use is no.
Concentrated protein sources/protein supplements – here it is important to remember that these, unlike raw ingredients rich in protein, generally contain little else besides protein. Even if they are derived from, for example, milk or soybeans, which are nutritious in themselves, those nutrients are not retained in the purified and concentrated source. This does not mean they are bad, only that you must remember to get all those important nutrients from other sources, in other foods.
The short answer to whether it matters which protein powder/supplement you use is no. You can easily base your choice on taste preference.
There are indeed measured differences in, for example, absorption rate and bioavailability, but in practice, it is questionable whether it makes any difference at all.
Here is a brief description:
Other nutrients: Since they are concentrated sources of protein, pure protein powder does not contain many other nutrients. The purer it is, the fewer nutrient residues remain. (Isolates are purer than concentrates, for example).
Protein quality: Animal-based (milk, beef, egg) proteins are complete, while plant-based (soy, pea, oat) proteins are not. However, this is not very relevant if you eat a varied diet.
Satiety: All protein contributes to satiety, and satiety is difficult to measure, so it is very much a subjective experience and depends heavily on the context, what else you eat, etc. However, casein is known to be the protein concentrate that provides the best satiety, while whey provides slightly less.
Absorption and absorption rate: Whey protein is known for its high absorption rate, meaning it is fast, while casein, on the contrary, is a bit slower and takes a little longer for the body to absorb. This has made whey very popular and effective in conjunction with exercise, while casein is typically sold as something to be taken at other times and in the evening for absorption during the night. And yes, studies can show differences in absorption. But the question is whether it matters in practice and for your results. Here, it is more questionable. You can easily choose what you think suits you.
Taste – Taste is subjective, but there is a big difference between protein powders depending on the source. The purer a protein powder is (isolates are purer than concentrates, for example), the less taste it has. Milk-based protein powders such as whey and casein are often perceived as tastier than plant-based ones made from, for example, soy, beans, or oats. The latter taste a bit more floury and grainy. Milk-based ones give a more milky taste and consistency, apart from what is called "clear whey," which is completely clear and does not taste milky at all.
Consistency: There is a big difference in consistency between different sources. Clear whey is transparent with a water-like consistency...
Usage: Casein is very suitable for baking and can [KA4]
In-depth: Is there a difference between different sources?
Perhaps you have heard terms like complete or incomplete protein, or that protein has different bioavailability or biological value. These can be called quality aspects of protein. To explain or understand this, we need to go back a bit and delve into what protein is. Protein is a type of nutrient or molecule that, in turn, consists of long chains of so-called amino acids. You can liken it to LEGO and LEGO bricks, where amino acids are the LEGO bricks, and when you put them together to form, for example, a house, it's called protein.
There are 20 different amino acids, i.e., LEGO bricks. Depending on which amino acids, how many, and in what order they are arranged, different proteins are formed. Just like with LEGO: depending on how you combine different LEGO bricks, you can build different things. In the same way, proteins also have different functions (i.e., whether it's a hormone, transport protein, receptor, etc.) depending on which amino acids they are and how they are arranged.
When we eat something that contains protein, we are thus eating "LEGO constructions." In the gastrointestinal tract, they are broken down into individual LEGO bricks, i.e., amino acids. We then absorb these into the body. Once inside the body, we put these amino acids together again and build the type of protein we need, according to our instructions/descriptions (if we eat fish, for example, the protein in the fish is amino acids put together to form the protein substances that a fish needs). We might eat a LEGO house but then use the LEGO bricks to build a boat.
SO, back to quality, bioavailability, and biological value. When protein sources contain all 20 amino acids we need and in amounts suitable for our bodies, they are called complete or having high biological value. This generally applies to animal protein sources. We are also good at breaking these down and absorbing them, which means they have high bioavailability. 90-100% of the protein we consume in the form of animal sources can be broken down and absorbed by the body. When it comes to plant-based sources, we only absorb about 80-90%, meaning the bioavailability is 80-90%.
Plant-based sources also have a lower biological value and are often referred to as incomplete. This means they do not contain all the amino acids we need, at least not in sufficient quantities. This may not sound good, but in practice, it is not a problem. If you combine different sources, the total will be good. Generally, it can be good to think about combining grains and legumes if you do not eat any animal products at all. They contain slightly different amino acids, and the combination becomes complete.
For those who eat animal products, at least a little, there is no need to worry about bioavailability, completeness, etc. Nor if you follow one of our basic recommendations: to eat a varied diet.
Sources and links.
French, S. J., Kanter, M., Maki, K. C., Rust, B. M., & Allison, D. B. (2025). The harms of high protein intake: Conjectured, postulated, claimed, and presumed, but shown? American Journal of Clinical Nutrition, 122(1), 9–16.
Link: https://doi.org/10.1016/j.ajcnut.2025.05.002
Trommelen, J., van Lieshout, G. A. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S. J., Verdijk, L. B., & van Loon, L. J. C. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12), 101324.
Link: https://doi.org/10.1016/j.xcrm.2023.101324
Nordic Nutrition Recommendations 2023 (NNR2023)
Link: https://www.norden.org/en/publication/nordic-nutrition-recommendations-2023
The Swedish Food Agency – Food Database
Link: https://soknaringsinnehall.livsmedelsverket.se/
The Swedish Food Agency – Pages on protein
Link: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/protein/
