How much protein is enough?

Getting enough protein in your diet is essential to good health. It helps you build strength and muscle and recover from injury. It also helps you feel full, which can aid in weight loss.

But how much protein is enough? And is there a risk of getting too much?

“As a rule of thumb, the recommended dietary allowance (RDA) for protein is 0.36 grams per pound,” says Lindsay Yau, a registered dietitian nutritionist and wellness education specialist at Sharp Rees-Stealy Medical Centers. “That averages to about 46 grams of protein for sedentary women and 56 grams of protein for sedentary men.”

However, an individual’s needs will vary based on a number of factors, including body weight, age, muscle mass, activity level and current health. The RDA is the average amount of protein needed to meet nutrient requirements for nearly all healthy people. People who exercise more will need more.

The amount of protein a very active person needs depends on the length, frequency and intensity of exercise. If you’re someone who exercises a few times a week, such as taking a spin class or lifting weights, an extra 20 grams of protein per day could help the body recover and repair muscle.

The good news is that — for most people — getting enough protein isn’t too difficult:

• A small, 3-ounce piece of meat has about 21 grams of protein. It's essential to choose meats that are lower in saturated fat and cholesterol. Plant proteins, leaner cuts of poultry and fatty fish are your best bet.

• One 8-ounce container of yogurt has about 11 grams of protein.

• One cup of milk has 8 grams of protein.

• One cup of cooked beans has about 14 grams of protein.

Quinoa, legumes, tofu and nuts are great sources of plant-based protein not only for vegetarians and vegans but also for everyone, especially those aiming to maintain a plant-forward diet. By making sure you have heart-healthy, protein-rich food on your plate at each of your meals, you should be well on your way to reaching your ideal protein intake.

While some people turn to protein supplements — ready-to-drink shakes, bars, gels and powders — to increase their protein intake, Yau advises that a healthy, active adult should be able to meet their protein needs with whole foods from their regular diet.

Although there is a risk of eating too much protein, this typically applies to those with kidney and liver disease. The risk that applies to most people is simply discarding other food groups, such as fruits, vegetables and whole grains, in favor of protein.

As with most things in life, balance is key, Yau says.

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