Over the past few years, protein has become a macro darling, with people looking to pack more in and more food companies following suit with protein-forward products. According to the International Food Information Council’s July 2025 report on Americans’ Perception of Protein, for the third straight year, a high-protein diet is the most common eating pattern. And for the fifth straight year, protein is the nutrient that most Americans say they are trying to consume with 70 percent of respondents saying they are trying to consume more protein.

The survey also reveals that 51 percent of respondents believe that the perceived benefit of protein is muscle health, strength and endurance. But there’s a lot more to it than just what it can do for your muscles. If you need even more reasons to get enough protein (but you probably already do), here we break down what else this macro does for the body.

How much protein do you really need?

Protein is one of the three macronutrients, along with carbohydrates and fat. “Your body uses protein for so many different functions, from hair, skin and nails, to producing hormones, enzymes and building and repairing muscle tissue,” says Angie Asche MS, RD, CSSD founder of Eleat Sports Nutrition and American Egg Board’s Egg Nutrition Center partner. To get protein, we need to consume foods like eggs, dairy, poultry, meat, soy, fish and legumes.

“The current recommended daily allowance (RDA) for healthy adults is set at 0.8 g/kg per day, however, more recent literature suggests that this number should be greater, even for non-athletes,” says Asche.

Although the RDA is set at 0.8g/kg of body weight per day this amount is meant to be a minimum to prevent deficiency, not a goal of optimal intake. Research suggests that for optimal health, adults should consume 1.2-1.6 g/kg per day, while athletes and people with certain medical conditions may require more. There are likely no additional benefits for the average healthy person, says Kelly Jones, MS, RD, CSSD, board certified sports dietitian for athletes and active families.

Individuals that could benefit from greater protein intakes are those who are physically active, older adults, pregnant or lactating people and those looking to make body composition changes such as weight loss while maintaining lean muscle mass.

Keep in mind, however, that as with any nutrient, there is a sweet spot of how much you should consume. It is possible to go too far with protein intake. “On social media in particular I see trends of average people without high activity levels aiming for 2-2.5 g/kg/day which is an amount I reserve for injured athletes or those in a calorie deficit while trying to gain muscle or strength for their sport,” says Jones.

The pitfall here is that people who aren’t exercising intensely or for long durations, and who don’t require those additional calories, end up eating too much protein and displacing other important nutrients, such as fiber, micronutrients, antioxidants and other beneficial plant compounds from whole plant foods.

The type of protein you eat matters.

Jones points out that with the protein craze there is an emphasis on greater intake of protein via ultra-processed foods. You can find protein added to foods like tomato sauce, pretzels, chocolate, beverages and more. Although these foods can play a role in a healthy diet, you should put more focus on getting protein from a variety of whole foods whenever possible. This includes animal-based proteins like eggs, chicken, meat, fish and dairy and plant-based proteins like beans, peas, lentils, nuts and seeds.

What are the other health benefits of eating protein?

That being said, meeting the daily recommended protein amount is important and offers several benefits beyond building and maintaining muscle health.

Helps Regulate Appetite

Because protein takes longer to empty from the stomach, it helps you feel full longer, says Leslie Bonci, MPH, RDN, CSSD. In addition, protein decreases a hormone called ghrelin, which stimulates hunger cues and increases other hormones called peptide YY and GLP-1 which help suppress appetite.

Helps with Wound Healing

“Protein aids in tissue repair and plays a role in regenerating blood vessels,” says Bonci. This is all part of a process the body goes through when repairing wounds. In addition, protein stimulates the production of cells that help synthesize collagen at the site of wounds.

Helps Maintain Blood Sugar Levels

When protein is consumed with carbohydrates, food moves more slowly through the upper digestive tract and is therefore more slowly absorbed, explains Jones. In turn, this can mean more stable blood sugar responses to meals and snacks.

Supports Immune Health

According to Bonci, protein is a component of antibodies which help the body fight infection and disease.

Helps Build and Maintain Bone Mass

Muscle and bones go hand-in-hand. “Protein intake is essential for building and maintaining bone mass, which helps to prevent conditions like osteoporosis, especially as you age,” says Asche.

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