5 Indicators You May Not Be Getting Sufficient Protein, In keeping with a Dietitian

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/5-signs-youre-not-getting-enough-protein-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="5 Signs You're Not Getting Enough Protein | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/5-signs-youre-not-getting-enough-protein-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/5-signs-youre-not-getting-enough-protein-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/5-signs-youre-not-getting-enough-protein-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/5-signs-youre-not-getting-enough-protein.jpg 1349w" sizes="(max-width: 800px) 100vw, 800px" /> Have you ever ever puzzled concerning the indicators of protein deficiency? Regardless of the truth that true protein deficiency is uncommon, you could be getting the optimum quantity for you, particularly when you’re on a weight reduction journey. On common, MyFitnessPal customers within the U.S. with weight reduction objectives devour 24% of their energy from protein. Protein is a must have macronutrient that helps preserve your physique operating at its prime.

“Protein is essential for everyone, not simply bodybuilders on the fitness center!” says Melissa Jaeger, dietitian and MyFitnessPal’s Head of Diet. “Your physique makes use of protein for quite a lot of inner capabilities that you simply most likely don’t take into consideration day-to-day however are essential in your total well being and wellbeing.”

In actual fact, protein touches nearly each perform within the physique (1,2). And whereas protein could also be all the fad, 88% of MyFitnessPal customers surveyed say they don’t have any concept of how a lot protein, fiber, carbs, sugar and salt they devour each day, primarily based on a survey performed by MyFitnessPal.

Let’s change that. Buckle up, as a result of I’m about to take you on a deep dive into simply what can occur in case your protein consumption is missing and present you the best way to repair it.

<img decoding="async" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/11/protein-benefits-sources-1024x683.jpg" alt="Protein: Benefits, Sources, and How Much You Really Need | MyFitnessPal" class="wp-image-59430 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/11/protein-benefits-sources-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/protein-benefits-sources-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/protein-benefits-sources-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/protein-benefits-sources.jpg 1425w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Information to Protein: Advantages, Sources, and How A lot You Actually Want

Is Protein Deficiency Widespread?

Right here’s the factor: it’s uncommon for individuals in developed nations, like the USA, to expertise precise protein deficiency.

“Medical situations like Kwashiorkor and Protein Vitality Malnutrition (PEM) can occur in growing nations when individuals don’t have sufficient to eat (3). This isn’t about that type of scientific protein deficiency,” says Jaeger.

Right here, we’re speaking about what may occur to your physique if you aren’t getting the best quantity of protein to really feel and carry out at your finest. Let’s dive into these indicators now.

Indicators You Could Profit From Extra Protein

You’re shedding muscle mass

Analysis reveals that when your physique isn’t getting the protein it wants from meals, it'll start to interrupt down your muscle protein to maintain your physique functioning (2).

It may be arduous to get sufficient protein on a low-calorie weight loss plan. “When you’re slicing too many energy, your physique will outsmart you!” says Jaeger. Once you’re in a calorie deficit, your physique makes use of saved vitality sources, together with each fats and muscle, to satisfy its vitality wants. Meaning, in case your purpose is to construct lean mass, chances are you'll not see the outcomes you’re hoping for.

You're feeling fatigued for no motive

Proteins make up hemoglobin, a part of the crimson blood cell that carries oxygen all through your physique. This fairly actually offers you the vitality it's essential reside! In case your physique doesn’t have sufficient protein to make hemoglobin, chances are you'll expertise fatigue or, in extreme instances, anemia (4).

You catch each chilly going round

Protein performs a giant function in immune well being. In actual fact, proteins make up lots of the hormones, antibodies, and enzymes concerned in preventing off overseas invaders, like viruses and micro organism, that may make you sick (5). When you’re discovering your self sick extra typically, it could be time to eat extra protein.

You get fixed cravings

There’s a motive protein is trending with regards to weight reduction: it retains you fuller for longer, stopping senseless munching and cravings. Analysis suggests when individuals aren’t getting sufficient protein, they might select much less nutrient dense meals to fulfill their starvation (6). This may derail your objectives. When you’re getting extra cravings, it’s time to log your meals within the MyFitnessPal app so you may get a greater sense of your consuming patterns.

Your cuts take endlessly to heal

Proteins are the constructing blocks for a lot of components of your physique, together with your pores and skin. Collagen is one protein within the pores and skin that’s essential for wound therapeutic (7). So, when you’re noticing a bruise, scrape, or lower is taking longer to heal, try how a lot protein you’re getting.

In regards to the Consultants

Elizabeth Shaw, MS, RDN, CPT, is a vitamin knowledgeable, four-time cookbook writer and early vitamin pioneer within the discipline of fertility vitamin. She is the president and proprietor of the USA-based vitamin communications and consulting agency Shaw Easy Swaps.

Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa obtained a Bachelor of Arts in Diet (DPD) from the School of Saint Benedict and accomplished her dietetic internship via Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Diet and Dietetics.

Who May Not be Consuming Sufficient Protein?

A latest survey of MyFitnessPal members discovered that 65% of members surveyed try to eat extra protein, however most don’t really know the way a lot protein is of their meals. Many over-estimate protein of their meals, that means they may not be hitting their each day protein objectives.

There are a number of populations who're extra in danger than others for not assembly their protein wants. In my observe as a dietitian, these individuals often fall beneath one among these classes (10):

Folks over 51 years of age

Folks on low-calorie diets

These with digestive situations and/or consuming issues

Folks dwelling on low incomes

Folks dwelling in meals deserts

Simple Tricks to Improve Protein Consumption

Protein is discovered in lots of meals, phew! This implies it’s fairly straightforward to get these protein grams if you set your thoughts to it. With the assistance of some easy swaps you might increase your each day protein intakes to assist meet your objectives.

<img decoding="async" width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-content-in-foods-1024x643.jpg" alt="how much protein is in 98 popular foods | MyFitnessPall" class="wp-image-60352 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-content-in-foods-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-content-in-foods-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-content-in-foods-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-content-in-foods.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Right here’s How A lot Protein Is in 98 Fashionable Meals

Think about sprinkling these star-studded plant-based meals with 5-plus grams of protein to your meals and snacks:

1-ounce almonds: 6 grams (11)

1-ounce pistachios: 6 grams (12)

1-ounce pumpkin seeds: 5 grams (13)

1-ounce hemp seeds: 9 grams (14)

The way to Know When You’re Consuming Sufficient Protein

Feeling fabulous? Assembly your objectives? You then’re most likely heading in the right direction to assembly your protein wants. In actual fact, in keeping with a MyFitnessPal person survey, 69% of customers surveyed need to incorporate extra protein into their diets. However, it by no means hurts to double verify. And MyFitnessPal makes this straightforward on you.

Step 1: Log your meals over the course of some days to learn how many grams of protein you’re usually getting per meal and per day.

Step 2: Enter your data within the MyFitnessPal Protein Calculator. Your protein wants are tailor-made to your age, intercourse, and variety of exercises you go online the common. This software will assist gauge if you have to be getting extra protein. Or, simply use the MyFitnessPal app–it gives you a suggestion.

Steadily Requested Questions (FAQs)

Why is protein essential? Protein is important for progress and improvement, constructing and sustaining lean muscle mass, immune well being, metabolism, and weight administration (1,2,15).

How a lot protein do you have to eat per day? Protein wants range relying on age, intercourse, frequency of exercises, and what your private objectives are. The RDA for protein is about at 0.8 grams/kilogram of physique weight per day (9). However, most people who exercise repeatedly want roughly 1.0 to 1.4 grams/kilogram of protein per day (16). Utilizing the MyFitnessPal Protein Calculator is a simple and fast means to determine your personal wants.

How do you repair low protein ranges? Get within the behavior of constructing protein, particularly plant-based protein, a staple a part of your meals (17). Greek yogurt gives an amazing protein-packed begin to your morning meal, whereas a hearty-grain, akin to quinoa paired with arugula and rooster, provides a punch of protein to your mid-day meals.

How can I make certain I’m consuming sufficient protein? One of many best methods to remain on monitor is to log your meals utilizing the MyFitnessPal app. It routinely calculates the protein content material of the meals you eat and reveals how a lot you’ve consumed every day in comparison with your purpose. This makes it straightforward to identify whether or not you’re constantly falling quick and helps you alter your meals to incorporate extra high-protein meals like eggs, Greek yogurt, beans, tofu, rooster, or fish.

The Backside Line

Protein deficiency is uncommon in developed nations like the USA, however that doesn’t imply you’re assembly your distinctive protein wants. As an illustration, when you’re not seeing the progress you’d like in your objectives, and end up continually sick or worn out, you might not be consuming sufficient of this highly effective macro.

How MyFitnessPal Can Assist

When you’re aiming to eat extra protein with out shedding sight of different dietary wants, the simplest means is to start out monitoring your meals.

Once you arrange your MyFitnessPal account, you present some data. Suppose: age, intercourse, exercise degree, and purpose. We use this data to provide you a custom-made macro suggestion—that's, what number of grams of proteins, carbs, and fat you need to intention to eat all day.

As you log your meals and snacks, you possibly can see how shut you’re attending to this protein purpose and make changes. Did we point out there are high-protein plans and recipes within the app too? Obtain now.