I’m not a dietitian. I’m not a metabolic scientist. I haven’t spent years in a lab, but I have spent years reading, coaching, experimenting, and trying to translate the ever-changing world of nutrition into something that actually makes sense and can make a difference in people’s daily lives.
Recently I’ve been reading a ton about protein. It is popping up everywhere! Protein has been appearing in new headlines, has been featured in articles and editorials, and it’s plastered on many food labels and advertisements. Protein is nothing new, so why is it getting so much publicity?
So here’s my take, as a wellness coach and educator, on the buzz around protein, why it’s getting such attention.
To begin, it’s helpful to think about protein within the broader macronutrient and weight management landscape. You may have heard the phrase: “calories in vs. calories out.” That’s the basic energy balance model—and in many ways, it holds true. Eat more than your body burns, and you’ll store that excess energy (as fat). Eat less, and you’ll lose weight. But here’s where it gets interesting: Not all calories are created equal—because they come from different sources.
The three macronutrients (macros) are:
· Carbohydrates (4 calories per gram)
· Protein (4 calories per gram)
· Fat (9 calories per gram)
They each provide energy—but they also play very different roles in your body. That’s why calories and macros matter.
Protein has always been a key part of a balanced diet, but protein is special because:
1. It builds and repairs your body. Unlike fats and carbs, protein is structural. Your body uses it to build muscle, repair tissues, make enzymes and hormones. In short, this macro does all the important repair work. Neither fat nor carbs can do that job.
2. You can’t store protein. Your body doesn’t stockpile protein. If you’re not eating enough, your body will break down muscle to get what it needs. That’s why protein is essential, especially as we age, recover from illness, or lose weight.
3. It helps preserve muscle. Losing weight? Great. Losing muscle while you’re at it? Not great. Protein helps protect lean body mass during weight loss, which is critical for staying strong, metabolically healthy, and avoiding frailty.
4. It keeps you fuller, longer. Protein takes longer to digest and is more satisfying than quick-burning carbs. That’s why meals with a balance of protein often help with appetite and cravings throughout the day.
I think everyone would agree that protein is pretty important. But do you need more? That depends. Most people eating enough total calories probably get enough protein without thinking too hard. They regularly meet the recommendation of 0.8g/kg of protein per day. But here are some times when protein needs increase:
· If you want to preserve muscle as you age
· If you’re losing weight (intentionally or with medication), exercising, and want to prevent muscle loss
· If you’re recovering from illness, injury, or surgery
· If you’re very physically active or strength training regularly
Research indicates that for these populations increasing protein to 1.0-1.2g/kg can be beneficial. This increase is achievable through whole foods and while maintaining a balanced diet. For most, it can be achieved without supplementation.
As we “hype” protein, it’s important to remember that we need carbs and fats, too—just not in unlimited amounts. Carbs are your body’s preferred quick energy source—especially for your brain and during exercise. Fat is essential for hormone production, nutrient absorption, and long-term energy, but it’s calorie-dense, so easy to overdo.
What’s key is balance. If you overeat anything—carbs, fats, or protein—your body will eventually store the extra as fat. But only protein gives you the added benefit of rebuilding and repairing as part of its job. So what’s the takeaway?
· Energy balance matters, but macro quality matters too.
· If you’re going to “overeat” anything, protein is a good bet—it has the highest nutritional upside.
· As we get older, or recover from weight loss, protein deserves more attention, not less. Don’t skimp on it. That’s counter-productive.
· You don’t need to buy into the hype of “extra-protein everything.” Just focus on whole foods—like eggs, fish, legumes, tofu, poultry, and dairy—and spread your intake throughout the day.
Protein is having its moment—for good reason. But, like anything, don’t get sucked into the gimmicks or fads.
Want help understanding your personal nutrition needs or building a plan that supports your health and protein goals? Let’s talk!
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
