How much is enough protein? (Roizon article)

In 700 B.C., the Greek poet Hesiod said, “Moderation is the best of all things.” Not something many folks follow these days: In 2022, around 23 million Americans adopted the 20% protein-based Keto diet and others opted for the 30% protein Paleo diet. In contrast, the recommended dietary allowance for protein for adults is 10% of calories.

What should you aim for? For folks under age 50, it’s smart not to overdo protein and to eliminate sources like red meat and processed red meat (salami, etc.). Let plant-based proteins in legumes, tofu, and whole grains, as well as healthy protein in skinless poultry and fish, fuel your strength. But — there’s always a but — we think that if you are over age 50, getting 10% of your calories from protein may be too little. More healthy protein coming from large quantities of plant-based proteins and fish is needed to prevent frailty. The optimal pattern is to boost protein above 10% for four out of every five weeks — then take a break for a week and go for less than 10%.