How to Know If You're Eating Enough Protein

March 14, 2025By Joie Chavis

Protein is one of the essential building blocks of our body. It's involved in virtually every cellular process, from muscle repair and immune function to enzyme production and hormone regulation. But with all the protein recommendations out there—ranging from the latest fad diet to advice from nutritionists—it can be challenging to determine if you’re eating enough of this crucial nutrient.

If you’re wondering whether you're getting the right amount of protein, here are some signs to look out for, along with tips on how to balance your intake for optimal health.

1. You’re Feeling Constantly Tired or Weak

One of the most noticeable signs you might not be eating enough protein is persistent fatigue. Protein helps provide your body with sustained energy. It plays a role in regulating blood sugar levels, so if you're not getting enough, you may experience a dip in your energy levels, leaving you feeling sluggish or weak throughout the day.

2. Frequent Cravings for Snacks

If you’re constantly reaching for snacks—especially those high in sugar or carbs—it could be a sign that you’re not eating enough protein to keep you feeling full. Protein is a satiating nutrient, meaning it helps you feel fuller for longer periods of time. A lack of protein may leave you craving food more often, and often, you may opt for quick fixes like sugary or processed snacks.

3. You’re Struggling with Muscle Recovery

Protein is vital for muscle growth and repair. If you find that you're struggling to recover after exercise or experience soreness for longer than usual, your body might not be getting the protein it needs to repair muscle tissues. This is especially true if you're engaging in regular physical activity like weightlifting, running, or any other endurance exercise.

4. Your Hair, Skin, or Nails Are Brittle

Hair loss, dry skin, and brittle nails can all be signs that you’re not consuming enough protein. Protein is a key component of collagen, which helps maintain the structure and elasticity of your skin, hair, and nails. If you notice an increase in hair shedding or changes in the appearance of your skin and nails, it may be worth looking at your protein intake.

5. You Get Sick More Often

Protein is essential for immune function. Antibodies, which are proteins, help fight off infections and support immune responses. If you’re not getting enough protein, your body may struggle to produce these antibodies, leaving you more susceptible to illness and infections. If you find that you catch colds or other infections more frequently, your diet could be a contributing factor.

6. You Have Trouble Concentrating

Protein is involved in the production of neurotransmitters, which help your brain communicate effectively. A lack of protein can lead to mental fog, difficulty concentrating, or feeling distracted throughout the day. If you often find yourself struggling to focus or experiencing brain fog, consider adjusting your protein intake.

7. Your Body Composition Is Changing

If you’re noticing an unintentional loss of muscle mass or gaining fat, it could be a sign that your protein intake isn't sufficient. Your body relies on protein to maintain lean muscle mass, and without enough of it, muscle breakdown can occur. Conversely, a lack of protein can also contribute to weight gain, as your body may store more fat in the absence of muscle-building nutrients.

How Much Protein Do You Need?

For people with a mostly inactive lifestyle: Aim for about a small serving of protein with each meal, like a piece of chicken, a few eggs, or a cup of beans.
For active people or those building muscle: You’ll need more protein, like adding a protein-rich snack or an extra serving of protein at meals. Think about having something like a protein shake, a handful of nuts, or extra meat or tofu in your meals.
For older adults: You’ll want to increase your protein slightly to help maintain muscle strength. This might mean adding an extra egg at breakfast or a bit more protein at dinner.

This approach helps ensure you’re getting enough protein, without needing to calculate exact amounts based on weight! Just focus on having protein with each meal and snack, and adjust if you're more active or older.

Tips for Getting Enough Protein

Include protein in every meal: Ensure that your meals are balanced and include a source of protein like chicken, fish, tofu, legumes, eggs, or dairy.
Snack smartly: Opt for protein-rich snacks like Greek yogurt, a handful of nuts, or a protein bar to keep your energy up throughout the day.
Try plant-based options: If you follow a vegetarian or vegan diet, include plant-based protein sources like lentils, quinoa, chickpeas, tempeh, and edamame.
Protein supplements: If you're struggling to get enough protein from food alone, protein shakes or powders can be a convenient way to meet your needs.

Joie