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Protein is a vital macronutrient, essential for building and repairing tissues, maintaining muscle mass, and supporting metabolism. You can get proteins from almost all foods and drinks; however, the quality and type will vary. With so many options ranging from milk to steak, it can be overwhelming to know what is best for you. While most foods contain protein, animal-based proteins are the most complete and bioavailable. They are the best choice for metabolic, neurological, and muscular health.
Here’s what you need to know about protein—its role in kidney health, muscle loss, weight management, and how to get more of it in your day.
The American Heart Association recommends .8g of protein per kg of weight. This would be a good recommendation if you were not exercising at all and did not want to fuel your body for its daily functions. You might actually want to ingest closer to 3.5g per kg of weight. Some research takes into account daily bodily functions and the thermic effect of food as it's digested to get this amount of protein per day. The same research also recommends, for example, that an individual weighing 80kg does not exceed 365g of protein per day. This would be about 4.56g/kg.
Finding the right protein intake may be hard for some people. Kidney function plays a major role in processing protein. If you are an individual who has poor kidney function, has gout, or has a genetic condition that affects protein metabolism, you should consult your doctor before increasing protein intake. So, unless you have a diagnosed kidney problem, higher protein intake is generally well tolerated and beneficial.
Protein is a building block of life and every organism has proteins. However, there is a difference between the proteins when you are ingesting them. Plant proteins have various compounds like phytate, tannins, and saponins that affect the bioavailability of them. Choosing animal proteins alone has its benefits seen by those who praise diets like carnivore. For some the best option is a carnivore diet but for others it may be mixing all foods for a balanced diet.
One of the most persistent myths is that high-protein diets damage your kidneys. While individuals with pre-existing kidney disease may need to limit protein intake, healthy individuals have no evidence-based reason to fear moderate to high protein consumption. Numerous studies have shown that high-protein diets do not impair kidney function in people with normal kidneys. If you're otherwise healthy, there's no need to restrict protein out of fear.
Sarcopenia is the gradual loss of muscle mass and strength that occurs with aging. Adequate protein intake is one of the most effective nutritional strategies to combat this condition. The next most effective way is staying active and exercising. Older adults may benefit from higher protein intake to stimulate muscle protein synthesis. Combined with resistance training, protein can significantly help maintain strength and independence as we age.
Increasing protein intake can significantly support weight loss by enhancing metabolism, reducing appetite, and preserving lean body mass. Here’s how:
Eating more protein can help with weight loss in a few ways:
You burn more calories digesting it
Protein takes more energy to break down than carbs or fat. That means your body burns more calories just processing high-protein foods. This is called the “thermic effect.”
It helps you feel full longer
Meals with more protein tend to be more satisfying. This makes it easier to eat fewer calories overall without feeling hungry all the time.
It helps keep muscle while losing fat
When you’re losing weight, you don’t just want the number on the scale to go down because you want to lose fat, not muscle. Eating enough protein helps protect your muscles.
It can make weight loss stick
Studies show that people who eat more protein often lose more body fat and are better at keeping lean mass on long term.
Protein is key for brain function because it provides amino acids that support mood, memory, and migraine resilience.
Remember to hydrate more
When increasing your protein intake, don’t forget to support your body with extra water and electrolytes (especially sodium and potassium) to avoid dehydration and fatigue. Your body will be working harder since it is digesting more.
Incorporating more protein into your meals doesn't have to be boring. Here are two easy high-protein options for each mealtime:
Bacon and Egg Muffin Cups
Line a muffin tin with bacon strips.
Crack one egg into each cup.
Bake at 375°F for 15–18 minutes.
Optional for keto: Add a sprinkle of cheese or chopped spinach.
Steak and Bone Broth
Pan-seared ribeye or sirloin steak.
Serve with warm bone broth on the side.
Season with salt only or add herbs.
Chicken Thighs with Skin + Avocado
Oven-roast or air-fry skin on chicken thighs.
Serve with half an avocado drizzled in olive oil and sea salt.
Burger Patties with Egg and Liver
Grill two beef patties.
Top with a fried egg and sautéed beef liver slices.
Salmon with Butter Sauce and Zucchini Noodles
Pan-seared salmon with garlic butter drizzle.
Serve over spiralized zucchini noodles sautéed in olive oil.
Lamb Chops with Beef Tallow Gravy
Grill or roast lamb chops.
Make gravy using beef tallow and drippings, seasoned with salt.
There are plenty more meals to have that are keto and carnivore approved. Content creators across all platforms have dedicated much of their time to keto and carnivore meal preps, use them! If you want to dive further into protein, check out this article.
