5 Signs that you might not get enough protein, according to a dietitian

Have you ever wondered about the signs of protein deficiency? Despite the fact that real protein deficiency is rare, you may get the optimal amount for you, especially if you are on a weight loss trip. On average, MyFitnessPal users in the US consumes with weight loss goals 24% of their calories from protein. Protein is a must-have macronutrient that helps keep your body doing its primary.

“Protein is important to everyone, not just bodybuilders at the gym!” Says Melissa Jaeger, dietitian and MyFitnessPal’s head of nutrition. “Your body uses protein for a variety of internal features that you probably don’t think of day to day, but are important to your overall health and well -being.”

In fact, protein affects almost any function in the body (1,2). And while protein can be all that is furious, 88% of the MyFitnessPal users surveyed say they have no idea how much protein, fiber, carbohydrates, sugar and salt they consume daily, Based on a study conducted by MyFitnessPal.

Let’s change that. Tighten up because I’m about to take you on a deep dive in just what can happen if your protein intake is missing and shows you how to solve it.

Is protein deficiency common?

Here’s the thing: It is rare for people in developed countries, like the United States, to experience actual protein deficiency.

“Medical conditions such as Kwashior Choir and Protein Energy -Underuse (PEM) can happen in developing countries when people don’t have enough to eat (3). This is not about that kind of clinical protein deficiency,” says Jaeger.

Here we are talking about what could happen to your body when you do not make the ideal amount of protein feel and perform best. Let’s dive into these signs now.

Signs you can take advantage of more protein

You lose muscle mass

Research shows that when your body doesn’t get the protein it needs from food, it will start to break down your muscle protein to keep your body function (2).

It can be difficult to get enough protein on a low calorie content. “If you cut too many calories, your body will outdo you!” Says Jaeger. When you are in a calorie deficit, your body uses stored energy sources, including both fat and muscles, to accommodate its energy needs. This means that if your goal is to build lean mass, you may not be able to see the results you are hoping for.

You feel tired for no reason

Proteins make up hemoglobin, a component of the red blood cells that carry oxygen throughout your body. This literally gives you the energy you need to live! If your body doesn’t have enough protein to produce hemoglobin, you may experience fatigue or in severe cases anemia (4).

You get every cold that goes around

Protein plays a major role in immune health. In fact, proteins make up many of the hormones, antibodies and enzymes involved in fighting foreign penetrating, such as viruses and bacteria that can make you sick (5). If you find yourself ill more often, it may be time to eat more protein.

You get constantly craving

There is a reason why protein is trend when it comes to weight loss: It keeps you fuller for a longer period of time, preventing Tankless crunching and craving. Research suggests that when people don’t get enough protein, they can choose less nutrient -tight foods to satisfy their hunger (6). This may derail your goals. If you get more urge, it’s time to log your food in the MyFitnessPal app so you can get a better sense of your eating patterns.

Your cuts take forever to heal

Proteins are the building blocks for many parts of your body, including your skin. Collagen is a protein in the skin that is essential for wound healing (7). So if you notice a bruise, scraping or cliffs take longer to heal, you can check how much protein you get.

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About the experts

Elizabeth Shaw, MS, RDN, CPT, is a nutritionist, four-gauge cookbook writer and early nutritional pioneer in fertility nutrition. She is the president and owner of the US-based nutrition communication and consulting firm Shaw Simple Swaps.

Melissa Jaeger RD, LDis the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.

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Who might not eat enough protein?

A recent study of MyFitnessPal members found that 65% of members examined are trying to eat more protein, but most people don’t actually know how much protein is in their food. Many overrated protein in their meals, which means they may not hit their daily protein targets.

There are a few populations that are more at risk than others for not meeting their protein needs. In my practice as a dietitian, these people usually fall under one of these categories (10):

• People over 51 years of age
• People on low -calorie diets
• Those with digestive conditions and/or eating disorders
• People living with low incomes
• People who live in the food deserts

Easy tips to increase protein consumption

Protein is found in many foods, Phew! This means it’s pretty easy to get these protein rams when you put your mind to it. Using a few simple swaps, you can increase your daily protein intake to help meet your goals.

Consider sprinkling these star-studded plant-based foods with 5-plus gram protein for 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 to know when you eat enough protein

Do you feel fabulous? To meet your goals? Then you’re probably on the right track to meet your protein needs. According to a MyFitnessPal usage survey, 69% of users surveyed actually want to incorporate more protein into their diets. But it never hurts to double check. And MyFitnessPal makes it easy on you.

Step 1: Log your foods in a few days to find out how many grams of protein you typically get per day. Meal and per. Day.

Step 2: Enter your information in MyFitnessPal -protein calculator. Your protein needs are tailored to your age, sex and number of exercise you log on to the regular. This tool helps to measure if you should get more protein. Or just use the MyFitnessPal app – it gives you a recommendation.

Frequently asked questions (frequently asked questions)

The lower line

Protein deficiency is rare in developed countries like the United States, but that doesn’t mean you meet your unique protein needs. For example, if you do not see the progress you would like to have in your goals and find yourself constantly ill or worn, you may not eat enough of this powerful macro.

How MyFitnessPal can help

If you aim to eat more protein without losing any other nutritional needs, the easiest way to start tracking your food is.

When you create your MyFitnessPal account, you provide some information. Think: Age, sex, activity level and goals. We use this information to give you a customized macro -recommendation – that is, how many grams of proteins, carbohydrates and fat you need to aim to eat all day.

When you log your meals and snacks, you can see how close you get to this protein target and make adjustments. Did we mention that there are also high protein plans and recipes in the app? Download now.

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