# Dietitians Reveal How to Tell If You're Not Eating Enough Protein
Your body sends clear signals when protein intake falls short. Registered dietitians identify muscle weakness, slow wound healing, and frequent infections as primary indicators that you're not consuming enough of this essential macronutrient.
Britney Kohn, a registered dietitian at Midwest Nutrition Counseling, explains that insufficient protein impairs muscle repair and immune function. When your body lacks adequate protein, it cannot build or maintain muscle tissue effectively, leading to noticeable weakness during everyday activities. Additionally, your immune system depends on protein to produce antibodies and white blood cells, making you more susceptible to colds and infections.
Other warning signs include brittle nails, thinning hair, and prolonged healing of cuts or scrapes. Your skin, hair, and nails all rely heavily on amino acids from protein for their structure and growth.
To determine your optimal daily intake, the Academy of Nutrition and Dietetics recommends multiplying your body weight in pounds by 0.8 grams as a baseline. A 150-pound adult needs approximately 120 grams daily. However, older adults, athletes, and those recovering from illness require more.
Jill Weisenberger, a registered dietitian and certified diabetes educator, notes that spreading protein evenly across meals improves muscle synthesis better than consuming it all at one meal. Aim for 20 to 40 grams per meal, depending on your total needs.
Quality protein sources include Greek yogurt, eggs, salmon, lean beef, and legumes like chickpeas and lentils. Plant-based eaters should combine different protein sources throughout the day to ensure they consume all nine essential amino acids.
If you notice persistent fatigue, recurring infections, or slow-healing wounds despite adequate calorie