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Some experts argue that we could benefit from increasing our protein intake above the current recommended minimums. Image credit: Anna Blazhuk/Getty Images
  • A new perspective paper argues that official public health advice for protein intake and exercise may be outdated, as it focuses on preventing disease rather than maximizing long-term health.
  • The research cited in the study suggests that protein intake can be increased to approximately twice the current standard recommendations, reaching up to 1 gram per pound of body weight.
  • The researchers conclude that increasing protein intake will not only support muscle recovery but also aid strength gains and fat loss, and help preserve bone health.
  • Medical News Today spoke to two experts to discuss the evidence so far and see how these recommendations can be applied in real life.

Are the so-called “gym bros” actually onto something when it comes to protein? And could we all benefit from consuming more protein in our diets?

A perspective paper published on June 16, 2026 in Frontiers in Nutrition makes the case for updating current official public health advice for protein intake and exercise.

In the paper, Chris Macdonald, PhD, fellow and lab director at Lucy Cavendish College, University of Cambridge, in the United Kingdom, draws attention to the fact that current recommendations focus on minimum intakes to prevent disease rather than on maximizing long-term health benefits.

An important point from the research compiled is that certain groups of people — namely, physically active adults, older adults, and pregnant people — may benefit from much higher protein intakes than are currently recommended.

The paper argues that our protein intake could be increased to about twice the current minimum recommendations, reaching up to 1 gram per pound (g/lb) of body weight.

For reference, the current guidelines recommend at baseline around 0.75 to 0.8 grams of protein per kilogram of body weight per day (g/kg/day), or roughly about 0.34 to 0.36 g/lb.

The paper also concludes that increasing protein intake offers wide-ranging benefits, including faster muscle recovery, better weight management and fat loss, and reduced risk of fractures.

It’s important to note, however, that federal or international dietary guidelines are designed for the general population and not specific groups, so change is often slow and requires decades of evidence. Nonetheless, the current guidelines could benefit from a review by public health officials.

To discuss how individuals should approach consuming protein and more, Medical News Today spoke to two experts:

  • Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished,
  • and Kristin Kirkpatrick, MS, RDN, president of KAK Consulting and a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine in Ohio.

Routhenstein pointed out that the current recommended dietary allowance for protein, which is 0.8 g/kg/day, was established to prevent protein deficiency and “not necessarily to optimize muscle health, healthy aging, or cardiometabolic resilience.”

Kirkpatrick said that although the current guidelines provide a good starting point, they don’t offer a personalized approach to maximize health and longevity.

“Protein needs vary based on factors like age, activity level, health status, and even goals,” she said.

Routhenstein said that certain groups, such as people older than age 40, those taking GLP-1 medications, those trying to lose weight, and those with cardiometabolic diseases like obesity, benefit from higher protein intake.

“In my practice, I assess all of those factors to identify an appropriate protein range before we even talk about food choices. Right now, I’m doing this with a 14-year-old athlete, a menopausal woman taking a GLP-1 medication, and an older man struggling to get enough calories. Three very different people, with three very different protein recommendations. That’s why I don’t believe a one-size-fits-all recommendation works for everyone,” Kirkpatrick said.

“A range of about 1.2-1.6 g/kg per day, depending on one’s exercise level, is often more supportive of preserving lean muscle, maintaining metabolic health, improving satiety, and supporting physical function. That said, protein is just one piece of the puzzle, it works best as part of an overall heart-healthy dietary pattern.”
— Michelle Routhenstein, MS, RD

“Using a 1.2-1.6 g/kg protein target, you can easily get this through a whole foods diet, tailored by which protein sources you enjoy, tolerate, and support your cardiometabolic health,” Routhenstein said.

“If someone comes to me on a vegan diet, my goal is to ensure nutrient adequacy, including through adequate vegan sources such as tofu, tempeh, beans, and legumes. If someone eats animal protein, it can be a combination of animal and plant-based protein, evenly split between meals,” she explained.

Kirkpatrick said meeting protein goals can be more manageable by spreading it out in meals throughout the day.

“For many people, whole foods can absolutely get them there. Think eggs or Greek yogurt at breakfast, lean protein like chicken, fish, beans, or lentils at both lunch and dinner, and protein-rich snacks throughout the day. That might include cottage cheese with berries, string cheese, roasted chickpeas, hummus with vegetables, edamame, a quality protein bar, protein popcorn, or an apple with peanut butter,” she said.

“I also love a protein-centered dessert, like whipped cottage cheese mixed with cocoa powder. For some individuals—especially athletes, people with low appetites, or those taking GLP-1 medications—a protein shake can simply be a convenient way to help meet their needs,” she added. 

“If you only focus on protein intake, it can definitely crowd out other nutrients like vitamin C, potassium, magnesium folate, and fiber, which are important for optimal heart and overall functional aging,” Routhenstein said. “To avoid this from happening, it is important to focus on protein within the context of the full meal and diet.”

Kirkpatrick said this depended largely on the overall dietary pattern. “Eating more protein shouldn’t mean eating less fiber, fruits, vegetables, or healthy fats,” she said.

“In fact, many protein foods naturally pair well with nutrient-rich foods. For example, beans provide both protein and fiber. Cottage cheese topped with mixed berries adds antioxidants and fiber. Grilled chicken over a colorful salad gives you protein along with a wide variety of vitamins and phytonutrients,” she explained.

So, when it comes to protein, is there an upper safe limit? And will eating too much affect other systems in the body?

“For healthy adults with normal kidney function, protein intakes up to about 2 g/kg/day appear to be safe. However, there’s little evidence that routinely eating more than this provides additional health benefits, and very high intakes over the long term may increase the risk of digestive, kidney, or vascular issues,” Routhenstein said.

However, Routhenstein singled out a particular group of people who should watch their protein intake — people with chronic kidney disease. She recommended they follow individualized protein targets depending on their stage of disease and lab results.

“Excessive protein can place additional stress on the kidneys and may accelerate disease progression,” she added.

Kirkpatrick also touched on another important consideration: how people increase their protein intake.

“If higher protein comes primarily from processed meats and foods high in saturated fat, it may increase cardiovascular risk. The goal isn’t simply ‘more protein’, it’s choosing higher-quality protein sources within an overall well-planned heart-healthy diet,” she said.

Routhenstein explained that high intakes of animal protein, particularly red and processed meats, can increase levels of TMAO (trimethylamine N-oxide) in the body. She said high TMAO levels have been linked to cardiovascular risk.

On the gut health front, Routhenstein said animal-protein-heavy diets may also disrupt the microbiome by “shifting toward more gram-negative gut bacteria, which can contribute to inflammation and arterial stiffness.”

“From a gut health standpoint, problems are less about the protein itself and more about what might be missing. If someone is eating a high-protein diet that’s low in fiber, fruits, vegetables, legumes, and other plant foods, gut health can certainly suffer. But that can happen with any poorly balanced eating pattern,” Kirkpatrick said.

And what about exercise? Kirkpatrick said she wouldn’t take protein as a stand-alone factor in a longevity plan.

“Regular physical activity is one of the most important pillars of longevity. We have strong evidence showing benefits not just for cardiovascular health, but also for maintaining muscle, supporting brain health, reducing the risk of certain cancers, helping with weight management, improving mental health, and preserving independence as we age,” she said.

“Eating more protein without challenging your muscles may still have benefits, but combining adequate protein with regular resistance training and overall physical activity is where you really maximize the return. Any longevity plan that leaves out exercise is missing one of its most critical pieces.”
— Kristin Kirkpatrick, MS, RDN