Nowadays, there’s no denying that protein has serious main-character energy. Thanks to the trend of proteinmaxxing, the idea is that the more is always the merrier—even if you’re getting it via powders and bars and less conventional snacks like popcorn, chips, and shots. But in the rush to consume the right amounts of the macro, a lot of us are probably making subtle mistakes that make our intake less than ideal. How you eat it—not only how much—can have a sizable bearing on how you feel from one day to the next, and support everything from blood sugar and energy levels to building muscle and managing your weight.
Ahead, find out how much protein you really need—and the best ways to get it—by correcting common but totally fixable protein mistakes.
How Much Protein Do I Need? Plus, 7 Mistakes You are Probably Making
1. Not getting enough for your needs
For years, the recommended dietary allowance (RDA) for protein was 0.8 grams per kilogram of body weight. (For reference, that’d look like 49 grams for someone weighing 135 pounds.) However, this intake level is actually a minimum to support basic functioning rather than optimal outcomes for health.
The 2025–20230 Dietary Guidelines for Americans have bumped the protein recommendation to 1.2 to 1.6 grams per kilogram of body weight, an amount that’s especially pertinent to hit if you’re active, trying to lose or manage weight, or navigate midlife muscle loss, says Amy Shapiro, MS, RD, CDN, dietitian and founder of Real Nutrition in NYC. “Not getting enough protein can leave you feeling less satisfied after meals, cause blood sugar spikes, and may make it harder to maintain lean muscle mass over time,” she says.
The fix: Do the math to find out the ideal range of protein you need daily, according to your weight.
2. Saving most of your protein for dinner
This protein mistake is highly common in the United States, where many people eat a carb-rich breakfast (if any at all) and wait to get the bulk of their protein for their last meal of the day. “The body actually uses protein more efficiently when it’s spread out across the day, which supports muscle protein synthesis, steady energy levels, and better appetite control,” Shapiro explains.
The fix: Emphasize protein at every meal—not just dinner. Shapiro also says a good rule of thumb is to aim for roughly 30 games of protein per meal so you can distribute it more evenly throughout the day. “Foods like eggs, Greek yogurt, fish, poultry, tofu, beans, lentils, and cottage cheese can help you get there,” she shares. Minimally processed protein snacks—like hard-boiled eggs, nut butter, and cottage cheese—can also help you get your fix of the macro, reducing the need to pile it on at dinnertime or risk not getting enough of it.
3. Drinking too much of your protein
Protein smoothies and grab-and-go shakes—not to mention protein water, protein coffee, and protein shots—are a convenient way to get 20-plus grams of the macro. However, Brittany Brown, RD, IBCLC, CDE, a dietitian in Halifax, Nova Scotia, says that these options lack something very important: the aspect of chewing. “The physical act of chewing signals the body to begin digestive processes and contributes to feelings of fullness,” she says. If you prioritize sippable protein as your breakfast or lunch, you might experience less satiety and more cravings throughout the day.
The fix: Protein smoothies can be a valid post-workout snack, but know that you’ll be better off prioritizing whole foods as much as possible. “I encourage my clients to include whole-food protein sources like eggs, yogurt, beans, fish, or meat alongside the occasional shake,” Brown shares.
4. Relying too much on processed protein sources
Protein bars and snacks are everywhere you turn, but they aren’t top-tier sources of the macro. “These products are often highly processed and may contain added sugars, sugar alcohols, or long ingredient lists while lacking the fiber and nutrients found in whole foods,” Shapiro warns.
The fix: “Think of protein supplements as a backup option when you’re traveling or short on time,” says Shapiro. And don’t mistake protein-enriched treats—like protein ice cream or protein Doritos—as healthful options.
5. Neglecting to chew well
Many of us are guilty of eating while distracted or rushing through our meals. If you neglect to thoroughly chew your chicken or slowly enjoy your eggs, you might experience digestive distress. “When food isn’t chewed thoroughly, it places more strain on the digestive system and may contribute to issues like bloating or constipation, especially with higher-protein diets,” Brown warns.
The fix: Minimize distractions, slow down, chew well, and take time to actually savor your food. “Pairing protein with fiber-rich foods and acidic ingredients like lemon or vinegar can help support smoother digestion,” Brown adds. “My clients find this simple strategy significantly improves their overall digestion.”
6. Focusing only on animal protein
While animal proteins are by and large the easiest way to make a dent on your protein intake, you shouldn’t skimp on plant-based sources. “Animal proteins are excellent sources of complete protein, but overlooking plant proteins means missing out on fiber, antioxidants, and beneficial plant compounds that support gut health and heart health,” Shapiro says.
The fix: Add plant proteins into your rotation, whether you choose to mix and match these for meatless Mondays or pair them alongside your animal-based fare. “Foods like lentils, beans, tofu, tempeh, nuts, seeds, and whole grains provide both protein and fiber, making them a valuable complement to animal proteins,” says Shapiro. “Including a mix can help meet daily needs while adding variety and additional nutrients to the diet,” Brown adds.
7. Lacking variety
Variety isn’t only the spice of life—it’s also the ticket to a well-rounded diet to support your health and well-being. So if you stick to the same scrambled eggs for breakfast, tuna sandwich for lunch, and chicken breast for dinner day in and day out, consider this a gentle nudge to mix up your menus. “If you focus on only one type of protein, you’re likely missing out on other nutrients that keep your body functioning optimally,” Brown warns.
The fix: Diversify your protein sources as much as possible. For example, to mix up the options shared above, you can opt for chia pudding for breakfast, a dense bean salad for lunch, and salmon for dinner. Next week, you can try out a tofu scramble, turkey wrap, ground beef taco bowl, and so on and so forth. “Rotating through different protein sources ensures you benefit from the full spectrum of nutrients these foods offer,” says Brown.
