From coffees to salads, protein is everywhere. But how much do you actually need?

Protein has never been more en vogue. Walk down a busy street and I guarantee you’ll see at least three or four advertisements touting the latest innovations in macros. Protein is not only everywhere, but it’s showing up in the unlikeliest of places.

In September, Starbucks announced that it would begin offering “Protein Cold Foam,” which customers can add to their iced lattes and score an additional 15 grams of protein. They also added signature “Protein Lattes” to their permanent menu, including an iced vanilla protein latte and iced protein matcha.

And just last week, popular salad chain Sweetgreen launched their new “Power Max Protein Bowl,” which boasts a whopping 106 grams of protein. Co-founder and CEO Jonathan Neeman also added that while the Power Max Protein Bowl is for “true protein maxxers,” the entire Sweetgreen menu has increased protein portions by 25%.

To be clear, protein is important. It’s an essential macronutrient needed to strengthen our bones, muscles, skin and hair. But the recent addition of protein into practically every aisle at the grocery store has led to questions about how much protein we should be consuming — and where we should be getting it from.

How much protein does the average person need?

Recommended protein intake varies based on weight. For the average sedentary adult, the recommended intake is 0.8 grams per kilogram of body weight, according to the Mayo Clinic.

For example, a person weighing 165 pounds, or 75 kilograms, should be consuming about 60 grams of protein a day. Adults with a more active lifestyle tend to have higher protein needs, averaging 1-1.5 grams per kilogram.

The Mayo Clinic also suggests that protein should account for 10% to 35% of your daily caloric intake. For a daily diet of 2,000 calories, that means 200-700 calories should be coming from protein sources.

Why is everyone talking about protein all of a sudden?

Food trends are a tale as old as time, according to Joan Salge Blake, clinical professor of nutrition at Boston University’s Sargent College of Health & Rehabilitation Sciences. In an interview with BU Today, Salge Blake said, “First it was calories: everyone was counting calories. Then it was low-carb, then no added sugar in the diet. There’s always a trend that gets people talking.”

But the protein discourse comes at a time when weight-loss drugs, such as Ozempic, Wegovy, and Mounjaro, are more readily available than ever — and that’s not a coincidence. Protein intake is especially important for individuals taking these weight loss drugs, also classified as GLP-1s, due to muscle loss that often occurs in tandem with weight loss.

With decreased food intake comes decreased protein intake, so many dieticians suggest that people taking weight loss medications need to make a concerted effort to get enough nutrients while eating less.

“So this is not just a fad; there really are subsets of people now that have to make sure they’re getting enough protein and that they’re getting enough of it throughout the day,” said Salge Blake.

Where should we be getting our protein from?

Many of the foods we already consume on a daily basis contain protein, including meat, eggs, fish, grains, beans, tofu and milk. The healthiest protein options include lean meats, such as white-meat chicken or turkey, low-fat dairy and plant sources such as soy, nuts, seeds, beans, and lentils, according to the Mayo Clinic. While protein supplements are very popular, recent testing conducted by Consumer Reports have shown that many of them contain high levels of lead.

Nicholas Burd, professor of health and kinesiology at the University of Illinois Urbana-Champaign, told Consumer Reports that the average person does not need to use protein supplements. “You can 100 percent meet your protein demands by eating whole foods,” he said.

Burd also warned that “when you fortify [your] diet with supplements you’re putting yourself at greater risk.”

The bottom line

Protein may be having its moment, but experts agree that it doesn’t mean that you should be filling your grocery carts with protein-enriched popcorn and ice cream. And while this macronutrient is important, it should not be an entire meal. Dieticians recommend getting a balanced diet filled with fruits, vegetables, grains, and of course, protein.

This story was originally published December 1, 2025 at 1:04 PM.