Diving into protein guidelines

The *Dietary Guidelines for Americans (DGA) 2025–2030 came out in January 2026 with an emphasis on building meals around real, nutrient-dense foods. The updated guidance encourages a diet centered on protein, dairy, vegetables, fruits, healthy fats, and whole grains.

Protein: an essential macronutrient

Protein plays a critical role in overall body function. It helps build, repair, and maintain muscles, skin, and organs and supports:

Enzyme production and metabolism
Immune system function
Hormone regulation
Fluid balance in the body

The new guidelines emphasize high-quality, nutrient-dense protein sources, including both plant-based and animal-based options.

Plant proteins include:

Beans
Peas
Lentils
Legumes
Nuts and seeds
Soy products

Animal proteins include:

Eggs
Poultry
Seafood
Red meat
Dairy products

Including a variety of these foods helps ensure your body receives the full range of nutrients it needs.

Understanding complete and incomplete proteins

Proteins are made up of amino acids, which are the building blocks the body uses to create and repair tissues. Of the 20 types of amino acids, nine are considered essential because the body cannot produce them on its own. These nine amino acids must come from food.

Proteins are generally categorized into two types.

Complete proteins

Complete proteins contain all nine essential amino acids. Most complete proteins come from animal sources, such as meat, poultry, fish, eggs, and dairy.

Some plant foods also qualify as complete proteins, including:

Soybeans and soy products (tofu, tempeh)
Quinoa
Edamame

Incomplete proteins

Incomplete proteins are missing one or more essential amino acids and are typically found in plant foods.

These proteins work best in pairs with complementary plant foods that, together, provide all essential amino acids. Examples include:

Peanut butter and jelly on whole-wheat bread
Rice and beans
Vegetable and quinoa stir-fry
Trail mix with legumes (such as peanuts) and seeds

How to calculate your daily protein needs

The Dietary Guidelines for Americans (2025–2030) recommend approximately 1.2–1.6 grams of protein per kilogram of body weight per day. Because many Americans are more familiar with pounds instead of kilograms, this recommendation can be converted for easier use.

1 kilogram equals about 2.2 pounds, so the guideline translates to 0.54–0.73 grams of protein per pound of body weight per day.

Example: Average U.S. woman

According to the CDC, the average American woman weighs 171.8 pounds.

Protein calculation:

171.8 × 0.54 = 92.8 grams

171.8 × 0.73 = 125.4 grams

Recommended range:

~93–125 grams of protein per day

Example: Average U.S. man

According to the CDC, the average American man weighs 199 pounds.

Protein calculation:

199 × 0.54 = 107.5 grams

199 × 0.73 = 145.3 grams

Recommended range:

~107–145 grams of protein per day

While these ranges provide a general guideline, individual protein needs may vary depending on activity level, age, muscle mass, and overall calorie intake.

Monitoring your protein intake on campus

Students and staff can track the nutritional content of meals offered at campus dining locations using Nutrislice or NetNutrition.

These tools allow you to:

View dining menus across campus
Click individual foods to see full nutrition details
Monitor protein and other nutrients to help maintain a balanced diet

*The Dietary Guidelines for Americans are issued every five years by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) to provide science-based nutrition recommendations for Americans.

Diving into protein guidelines