Protein on Point?

Getting enough protein is key for strong muscles, healthy skin, a sharp immune system, and steady energy. Experts usually recommend about 0.8 g of protein per kilogram of body weight daily, though active people may need more (https://ods.od.nih.gov/factsheets/Protein-Consumer/).

To find your target, convert your weight to kilograms (divide pounds by 2.2) and multiply by 0.8. For a 140 lb person, that’s around 51 g daily.

Tracking your intake with a food diary or smartphone app helps you see if you hit your goal or fall short. If you’re regularly under, swap in higher‑protein foods. Plain Greek yogurt, chicken breast, canned tuna, eggs, beans, and tofu pack a protein punch without too many extra calories.

Beyond numbers, your body gives clues. Feeling unusually tired or weak during normal activities can hint at low protein. Protein fuels your cells, so shortages often cause fatigue and sluggish workout recovery (https://www.healthline.com/nutrition/protein-deficiency-symptoms).

You might also notice muscle loss—your arms or legs look less toned, or you struggle with weights you once handled easily.

Hair and nail health reflect your diet. Keratin proteins form hair and nails. If your hair seems limp, falls out more, or your nails break and peel, you could be skimping on protein (https://www.healthline.com/nutrition/protein-deficiency-symptoms). Dry, rough skin may appear too, since protein is part of the collagen that keeps skin elastic.

Swelling in your feet, hands, or around your belly can be a sign. Albumin, a blood protein, keeps fluid in vessels. Low levels let fluid leak into tissues, causing edema (https://my.clevelandclinic.org/health/symptoms/24364-edema). If you see unexplained puffiness, review your protein intake.

Your immune system relies on proteins to build antibodies. Frequent colds, slow wound healing, or longer recovery from infections may mean you lack the building blocks for these defenders (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488703/). Minor cuts or scrapes taking extra time to close is another red flag.

Sudden intense hunger or cravings between meals can also point to low protein. Protein helps control appetite by stabilizing blood sugar and boosting satiety hormones (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520897/). If you’re constantly raiding the fridge despite regular meals, check that each plate includes a solid protein source.

For a clear picture, health pros can test blood albumin or run nitrogen-balance studies to measure retained versus lost protein. Most people don’t need these tests, but they can confirm if diet changes are needed, especially with health conditions affecting appetite or digestion.

If you’re not meeting your targets, add 5–10 g of protein at breakfast, lunch, and dinner. An extra egg, a scoop of nut butter, a handful of nuts, or a cup of beans boosts your total without fuss. Plant‑based eaters should mix grains and legumes—rice with lentils or peanut butter on whole‑grain toast—to get all essential amino acids.

By watching energy, muscle tone, hair and skin health, swelling, immunity, and cravings, you’ll know if you’re hitting your protein mark. Tweaking your meals with whole‑food protein sources makes a big difference in how you look and feel each day.