SOMA Living October 2025

HEALTH & WELLNESS

HOW MUCH PROTEIN DO YOU REALLY NEED?

As a dietitian, I get this question daily. The honest answer: it depends. The RDA sets protein at 0.8 grams per kilogram and treats that number as a minimum to prevent nitrogen loss. Nitrogen builds proteins and DNA, supports tissue repair, fuels immune defenses, and helps make and regulate hormones. Because dietary protein supplies most nitrogen, your intake drives how well you grow, heal, and recover. Needs change with size, age, goals, and activity. If you sit most of the day, you may thrive near the RDA. If you train hard, aim to build muscle, diet to lose fat, or recover from illness or surgery, you likely need more. Many active people do well at 1.2–2.0 g/ kg. Older adults often benefit from the higher end to counter muscle loss. Spread protein across the day to stimulate muscle protein synthesis. A simple target: 25–40 grams per meal, plus 10–30 grams in snacks,

matched to your size. Anchor meals with foods like eggs, Greek yogurt, cottage cheese, tofu, tempeh, chicken, turkey, fish, lean beef, or legumes. Combine with carb sources and colorful produce for performance and recovery. Track progress, not just grams. Look at strength gains, energy, appetite

control, and how you recover between workouts. If hunger lingers, protein likely sits too low. If digestion struggles, reduce load or swap sources. When in doubt, start with 0.8 g/kg and climb toward a level that supports your goals, budget, and food preferences. Adjust weekly and reassess results.

Callie is a licensed registered dietitian nutritionist specializing in women’s health and wellbeing, holds a masters of public health from NYU and is a certified personal trainer. She has served on the board of the Greater New York Dietetics Association and has been featured in Huffington Post, USNews, TheThirty, Insider, Healthline, Elite Daily and the Hormonally Yours Podcast. Follow Callie on Instagram, Linkedin and TikTok

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