Everyone is obsessed with protein right now. People are trying to eat more of it, so naturally fitness and wellness brands are responding with their own spin: ‘high-protein’ labels on everything. With millions of ‘high-protein’ posts on TikTok, what does the term actually mean?
‘There’s no universally accepted definition,’ says Michael Ormsbee, PhD, director of the Institute of Sports Sciences and Medicine at Florida State University. Still, it’s not just hype. The focus on higher protein intake is grounded in science.
Over the past few decades, research has shown a link between consuming more than the Recommended Daily Allowance (RDA) of protein and a range of health benefits, including weight management, muscle maintenance, satiety and bone health, says John Carbone, PhD, RD, professor of dietetics and human nutrition at Eastern Michigan University. Protein can also improve body composition, help regulate appetite and support metabolism, Ormsbee adds.
If you’re still wondering what ‘high protein’ actually means – and whether you should be buying products that claim it – here’s what the experts say.
What ‘High Protein’ Means
The RDA for protein is 0.8 grams per kilogram of body weight per day, says Grace Derocha, RDN, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
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So, for an 90kg man, that’s roughly 72g per day.
Technically, anything above that could be considered ‘high protein’.
Ormsbee suggests a more practical definition: around 1.6-2.2g per kilogram of body weight. (Men’s Health has previously reported that roughly 2.2g per kilogram is a solid target for most healthy, active people.)
Examples of High-Protein Meals and Snacks
A high-protein meal for most men would typically contain around 35-45g of protein, Derocha says. Ormsbee notes it could be closer to 50g depending on your size, training status and goals.
Here are some examples:
- A grilled chicken breast with quinoa and vegetables (around 40g)
- Three scrambled eggs, two turkey sausages and wholegrain toast (35-40g)
- 1 cup cooked lentils, ½ cup edamame and brown rice (around 35g)
- A salmon fillet, sweet potato and sautéed greens (around 45g)
A high-protein snack should contain roughly 15-20g, Derocha says. Carbone suggests following a simple ‘10% rule’, where the protein in grams is around 10% of the total calories. For example, a small pot of Greek yoghurt with 110 calories and 11g of protein fits the bill.
Some high-protein snack ideas:
- Two hard-boiled eggs and a handful of almonds (around 18g)
- A small protein shake with one scoop of protein powder and unsweetened almond milk (20-25g)
- A tuna pouch with wholegrain crackers (18-20g)
- Beef or turkey jerky with a piece of fruit (15-20g)
Whole Foods vs High-Protein Products
The aim with high-protein meals and snacks is to ‘combine convenience with nutrients that actually satisfy – protein, fibre and healthy fats,’ Derocha says.
While protein-fortified foods like bars and shakes can be useful, Ormsbee says whole foods – lean meat, dairy, eggs, fish and legumes – should form the foundation of your diet.
‘Whole foods offer far more than just macronutrients,’ Carbone says. ‘They also provide vitamins, minerals, fibre and beneficial plant compounds.’
