How Much High-Protein Do We Really Need?

Protein is everywhere, from high-protein lattes and snack bars to cereals and yogurts marketed as “extra protein.” At the same time, dietary guidelines in Canada and the U.S. have updated how they frame protein needs, leading to understandable confusion.

As a registered dietitian/nutritionist, one of the most common questions I hear is:
“Do I need to be adding more protein or buying high-protein products?”

For many people, the answer is no, especially if you’re eating a balanced diet.

Why Protein Is Important

Protein supports:

• Muscle maintenance and repair
• Immune function
• Hormone and enzyme production
• Satiety and blood sugar stability

Protein needs can increase with age and activity level, which explains why current nutrition messaging emphasizes protein more than in the past.

Protein Recommendations: Canada vs. the U.S

• Canada’s Food Guide reflects the RDA (Recommended Dietary Allowance) of
  ~0.8 g/kg of body weight/day, which is designed to prevent deficiency.
• New U.S. dietary guidance and emerging research recommend 1.2–1.6 g/kg of body weight/day

For most adults, I recommend aiming for: ~1.2 g of protein per kilogram of body weight per day

This level:

• Exceeds minimum needs
• Supports muscle health and fullness
• Is achievable through whole foods most of the time

Examples:

• 60 kg (132 lb): ~72 g/day
• 70 kg (154 lb): ~84 g/day
• 80 kg (176 lb): ~96 g/day

Do You Need High-Protein Lattes?

Most high-protein coffee drinks contain 15–25 g of protein. While convenient, they may not be necessary if your meals already include protein from foods like eggs, dairy, legumes, fish, poultry, tofu, nuts, and seeds.

When Higher Protein Products May Be Helpful

High-protein products can be useful tools in specific situations:

• Older adults with low appetite
• Athletes or highly active individuals
• Recovery from illness or surgery
• Medical conditions affecting intake

They can also help when a snack is missed. For example, during a long gap between meals, a regular coffee with high-protein milk or a small scoop of collagen/protein powder can help manage hunger until your next meal without replacing balanced eating.

The Bottom Line

Protein is essential, but more isn’t always better.  If you’re unsure whether you’re meeting your protein needs, personalized guidance can help. As a registered dietitian, I offer one-on-one consultations to assess intake and create realistic, individualized recommendations.