The Protein Obsession: Why You Might Be Getting Enough Already

In recent years, the idea of hitting "protein goals" has taken over social media, with wellness influencers touting the importance of packing as much protein as possible into every meal. From expensive protein bars and shakes to slabs of meat, the trend has led many to believe that they’re not eating enough of this essential nutrient. But here’s the surprising truth: if you’re eating a balanced diet, you’re likely already getting all the protein your body needs—and then some. So, why is protein such a big deal right now? And why are experts saying that the obsession with protein has gone overboard?

Why the Protein Push Might Be Unnecessary

The reality is, protein deficiency is extremely rare in countries like the United States, where food is abundant and varied. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, it’s "nearly impossible" for most people to not meet their daily protein needs, especially if they’re consuming enough calories. Even plant-based diets, as long as they’re varied and nutritionally complete, provide plenty of protein. This raises an important question: why are so many people convinced they need to go out of their way to add more protein to their meals?

One reason for the protein obsession could be the influence of certain diet trends, like the carnivore diet, which emphasizes meat consumption. However, as Freeman points out, some of the strongest animals on Earth—like gorillas and elephants—are plant-based and thrive without eating meat. This highlights how the human body can function perfectly well on a variety of diets, as long as they’re balanced and nutrient-rich. Still, the idea that we need to constantly "up our protein game" has become ingrained in our culture, often leading to unnecessary stress and expensive habits, like buying protein powders and supplements.

The Downsides of the Protein Obsession

While protein is undoubtedly an important nutrient, the current fixation on it has some unintended consequences. For one, it distracts us from other critical nutrients that many people are actually deficient in, like fiber, iron, and vitamin D. For example, a whopping 95% of Americans don’t meet their daily fiber intake, which is essential for digestive health and preventing chronic diseases like colorectal cancer. Similarly, nearly one in three Americans is low in iron, a nutrient that’s often found in protein-rich foods but can also be sourced from plant-based options like dark leafy greens and beans.

When we focus too much on protein, we risk neglecting these other vital nutrients. Moreover, the pressure to meet arbitrary protein goals can lead to disordered eating habits, as people feel compelled to restrict or overconsume certain foods. This is part of a larger pattern in American culture, where we tend to swing between extremes—whether it’s villainizing carbs and fats, obsessing over calorie counting, or adopting restrictive diets like keto or carnivore. Unfortunately, these trends often do more harm than good, contributing to chronic diseases like heart disease and diabetes, which are major public health concerns in the U.S.

Protein: How Much Do You Really Need?

If the idea of scaling back your protein intake feels daunting, rest assured: protein is still an essential part of a healthy diet. It contains amino acids, which are the building blocks of our bodies, and it plays a critical role in everything from muscle growth to overall bodily function. But the good news is that most people don’t need to work as hard as they think to meet their protein needs.

The recommended daily allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, which translates to roughly 73 grams of protein per day for a 200-pound person. And while some people—like serious weightlifters or those recovering from surgery—may need more, the RDA is designed to cover the needs of 97.5% of the population. In other words, unless you’re in a specific situation that requires extra protein, you’re probably already hitting your targets without even trying.

Even if you’re someone who enjoys working out, the fear of not getting enough protein is often overblown. When you’re physically active, you tend to feel hungrier, which naturally leads you to eat more—and most of the time, that means you’re getting enough protein along the way. Of course, if you’re serious about building muscle or optimizing your fitness, you may want to pay a little more attention to your protein intake. But even then, the "extra" protein you need is often less than you might think, and it’s rarely necessary to rely on shakes or supplements.

When You Might Need More Protein—and When You Don’t

That said, there are certain situations where boosting your protein intake might be beneficial. For example, older adults, pregnant individuals, and people recovering from serious injuries or surgeries may need more protein to support their health. Similarly, athletes or those engaging in intense strength training might find that eating more protein helps them build and repair muscle tissue. However, even in these cases, the extra protein needed is often modest, and it’s best to consult with a healthcare provider or nutritionist to determine the right amount for your specific needs.

For the vast majority of people, though, the key is balance—not obsession. Instead of fixating on protein, it’s more important to focus on eating a diverse, colorful diet that includes plenty of fruits, vegetables, whole grains, and healthy fats. Not only will this ensure you’re getting enough protein, but it will also help you meet your needs for fiber, vitamins, and minerals— nutrients that are often overlooked in the protein conversation.

The Bigger Picture: A Balanced Approach to Nutrition

In the end, the protein obsession is just one piece of a larger puzzle. The way we think about food in America is often all-or-nothing, swinging between extremes like restriction and overconsumption. But this kind of mindset isn’t sustainable—and it’s not healthy. Instead of worrying about hitting arbitrary protein goals or eliminating entire food groups, we should focus on building a relationship with food that feels nourishing, enjoyable, and balanced.

This means embracing variety and letting go of the idea that there’s a "perfect" diet. It means listening to your body and eating when you’re hungry, rather than forcing yourself to follow rigid rules. And it means recognizing that no single nutrient—whether it’s protein, carbs, or fats—holds the key to optimal health. By shifting our focus away from trends and toward a more mindful, balanced approach to eating, we can create a healthier, more joyful relationship with food that benefits our bodies and our minds. After all, nutrition doesn’t have to be complicated. Sometimes, the simplest advice is the best: eat a variety of whole, nutrient-dense foods, and let the rest fall into place naturally.