How much is enough protein?

Everywhere, everyone is talking about protein and how much to ingest. From TikTok influencers to Instagram memes and podcasts, the message is the same: get more protein. Between busy lives, digestive woes, and confusion about how much one actually needs, protein intake can feel less like nourishment and more like a full-time job.

Is it warranted to think this much about protein?

What’s challenging for most people is that they don’t get enough high-quality protein, and when they do, it’s often inconsistent. Maybe you grab a protein bar between meetings or toss some cheese in your bag for a snack, but it doesn’t always add up in grams to what your body needs.

Without enough protein, you may notice more cravings, energy crashes, unstable blood sugar, or even trouble maintaining muscle as you age. On top of that, protein can be harder to digest, especially if your stomach acid is low, leaving some people bloated or uncomfortable when they try to increase their intake.

I’ve had phases in my own life when I thought I was eating plenty of protein, only to realize I was falling short. A day of “healthy” eating might have included a smoothie in the morning, a salad for lunch, and some pasta for dinner, but when I actually counted grams of protein, the numbers were nowhere near where they needed to be.

Once I started making protein the priority, everything shifted. I wasn’t constantly hungry. My energy held steady throughout the day. I also noticed that I didn’t rely as heavily on caffeine or quick carbs to keep going.

So, how much protein is enough? For most adults, a healthy range of protein is about 50–150 grams per day (based on a 2,000-calorie diet). That may sound like a lot, but it’s more doable than you think once you make it a habit.

Here are a few simple strategies to help:

• Start with breakfast. Even if the rest of your day gets away from you, a protein-rich breakfast sets your metabolism and blood sugar headed in the right direction for the day. Think eggs, protein smoothies, or even leftovers from dinner.
• Choose protein first. When building meals, put protein on the plate before carbs. Even something as simple as salami on bread is better balanced than grabbing a donut on the go.
• Keep it convenient. Smoothies, protein powders, cheese sticks, and even bone broth are easy ways to boost your intake without adding a lot of meal prep.
• Support digestion. If protein feels heavy or leaves you bloated, you may need to improve stomach acid or digestive function. That’s where natural support like acupuncture, herbal medicine, or targeted supplements can make all the difference.

Struggling to get enough protein each day? If you are dealing with low energy, cravings, or blood sugar swings, it may not be about eating less, but about eating enough protein. Let’s figure out the right balance for your body.

Here’s the bone broth recipe I go to for an easy way to add protein to your diet at any time during the day:

BONE BROTH 

Ingredients

• 2 pounds mixed beef bones, short ribs, oxtails, knuckles, and neck bones
• 3 quarts filtered water, plus more as needed to cover
• 2 tablespoons apple cider vinegar
• 1 large carrot
• 1 large yellow onion

Slow Cooker Instructions

• Preheat the oven to 400°F and rinse the bones. Arrange a rack in the middle of the oven and heat to 400°F. Place 2 pounds mixed beef bones in a colander, rinse under cool water, and pat dry with paper towels.
• Roast the bones for 30 minutes. Arrange the bones in a single layer on a rimmed baking sheet. Roast until golden-brown, about 30 minutes.
• Cover the bones with 3 quarts cool water and the vinegar and rest for 30 minutes. Transfer the bones to a 6-quart or larger slow cooker. Add 3 quarts filtered water and 2 tablespoons apple cider vinegar and stir to combine. Cover and let sit for 30 minutes.
• Bring to a simmer on the HIGH setting. Turn the slow cooker to the HIGH setting high and bring the broth mixture to a simmer.
• Skim the broth for the first hour. Check the slow cooker occasionally, skimming off any foam that collects on the surface the first hour and adding additional water as needed to keep the ingredients covered. Keep the broth at a low simmer on HIGH for 24 hours.
• Add the onions and carrots and cook for another 12 to 24 hours. Add 1 large carrot and 1 large yellow onion and continue to simmer on the HIGH setting for 12 to 24 hours more, adding more filtered water as needed to keep the bones covered. The broth is done when it is a rich golden-brown and the bones are falling apart at the joints.
• Strain the bone broth. When the broth is finished, strain and cool the bone broth as quickly as possible. Set a strainer over a large pot or even a stand mixer bowl and line it with cheesecloth if desired. Carefully strain the bone broth into it. Discard the spent bits of bone and vegetables.
• Cool the bone broth and store. Prepare an ice bath by either filling a sink or basin with cold water and ice and set the pot of broth inside the ice bath. Stir regularly until the broth is cooled to about 50°F, about 15 minutes. Transfer the broth to airtight containers or jars. Refrigerate or freeze.

At Colorado Natural Medicine & Acupuncture in Castle Rock, CO, Dr. Adam Graves, ND, LAc, helps patients improve energy, balance blood sugar, and support muscle health with personalized nutrition strategies, acupuncture, and a functional approach to care.

From practical tips for increasing protein to functional testing that uncovers digestive issues like low stomach acid or food sensitivities, Dr. Graves works with you to create a plan that truly supports your health.

New patients can schedule a free 15-minute consultation online or call (303) 688-6698 to get started today.