The benefits are real, but there are trade-offs people ignore.

The recommended target for protein intake increased from 0.8 g/kg/day to 1.2-1.6 g/kg/day in 2026. Individual protein requirements vary by age, sex, and physical activity.

It can be difficult to tell how much protein a food contains just by looking at it. But these photos can help make sure your protein intake stays on track.

It might be more than you think.

Here's what experts say about how much protein you need in your diet. New protein recommendations in the dietary guidelines can be confusing.