5 Signs You Might Not Be Getting Enough Protein, According to 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" 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" /> Have you ever ever puzzled in regards to the indicators of protein deficiency? Despite 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 targets eat 24% of their energy from protein. Protein is a must have macronutrient that helps preserve your physique working at its prime.

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

In actual fact, protein touches nearly each operate 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 eat day by day, primarily based on a survey carried out 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 how you can repair it.

<img 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" /> You may additionally like

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

Is Protein Deficiency Frequent?

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

“Medical circumstances like Kwashiorkor and Protein Power Malnutrition (PEM) can occur in growing nations when folks 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 might occur to your physique whenever you aren’t getting the perfect quantity of protein to really feel and carry out at your finest. Let’s dive into these indicators now.

Indicators You Might Profit From Extra Protein

You’re shedding muscle mass

Analysis exhibits that when your physique isn’t getting the protein it wants from meals, it would 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 food regimen. “Should you’re slicing too many energy, your physique will outsmart you!” says Jaeger. While you’re in a calorie deficit, your physique makes use of saved power sources, together with each fats and muscle, to satisfy its power wants. Which means, in case your objective is to construct lean mass, chances are you'll not see the outcomes you’re hoping for.

You're feeling fatigued for no cause

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

You catch each chilly going round

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

You get fixed cravings

There’s a cause protein is trending on the subject of weight reduction: it retains you fuller for longer, stopping senseless munching and cravings. Analysis suggests when folks aren’t getting sufficient protein, they could select much less nutrient dense meals to fulfill their starvation (6). This will derail your targets. Should 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 eternally 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 reduce is taking longer to heal, try how a lot protein you’re getting.

In regards to the Specialists

Elizabeth Shaw, MS, RDN, CPT, is a vitamin knowledgeable, four-time cookbook creator and early vitamin pioneer within the subject 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 Vitamin for MyFitnessPal. Melissa obtained a Bachelor of Arts in Vitamin (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by means of Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Vitamin and Dietetics.

Who May Not be Consuming Sufficient Protein?

A current survey of MyFitnessPal members discovered that 65% of members surveyed try to eat extra protein, however most don’t truly know the way a lot protein is of their meals. Many over-estimate protein of their meals, which means they won't be hitting their day by day protein targets.

There are a couple of populations who're extra in danger than others for not assembly their protein wants. In my follow as a dietitian, these folks often fall underneath considered one of these classes (10):

Individuals over 51 years of age

Individuals on low-calorie diets

These with digestive circumstances and/or consuming issues

Individuals residing on low incomes

Individuals residing in meals deserts

Straightforward Tricks to Enhance Protein Consumption

Protein is discovered in lots of meals, phew! This implies it’s fairly simple to get these protein grams whenever you set your thoughts to it. With the assistance of some easy swaps you may enhance your day by day protein intakes to assist meet your targets.

<img 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" /> You may additionally like

Right here’s How A lot Protein Is in 98 Well-liked Meals

Contemplate 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)

How one can Know When You’re Consuming Sufficient Protein

Feeling fabulous? Assembly your targets? 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 wish to incorporate extra protein into their diets. However, it by no means hurts to double examine. And MyFitnessPal makes this simple on you.

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

Step 2: Enter your info 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 offers you a suggestion.

Often 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 differ relying on age, intercourse, frequency of exercises, and what your private targets are. The RDA for protein is about at 0.8 grams/kilogram of physique weight per day (9). However, most people who exercise frequently 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 individual 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 presents an excellent protein-packed begin to your morning meal, whereas a hearty-grain, resembling quinoa paired with arugula and rooster, provides a punch of protein to your mid-day meals.

How can I ensure I’m consuming sufficient protein? One of many best methods to remain on observe is to log your meals utilizing the MyFitnessPal app. It routinely calculates the protein content material of the meals you eat and exhibits how a lot you’ve consumed every day in comparison with your objective. This makes it simple to identify whether or not you’re persistently falling quick and helps you regulate 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 US, however that doesn’t imply you’re assembly your distinctive protein wants. For example, when you’re not seeing the progress you’d like in your targets, and end up continually sick or worn out, you might not be consuming sufficient of this highly effective macro.

How MyFitnessPal Can Assist

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

While you arrange your MyFitnessPal account, you present some info. Assume: age, intercourse, exercise stage, and objective. We use this info to provide you a personalized macro suggestion—that's, what number of grams of proteins, carbs, and fat it's best to goal to eat all day.

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