Protein gets a lot of attention in the world of diets and fitness — often associated with bodybuilders, shakes, and grilled chicken dinners.
But here’s the truth:
👉 Protein isn’t just for muscle gain.
It’s essential for repairing tissues, making enzymes and hormones, supporting immunity, and keeping your hair, skin, and nails healthy.
While true protein deficiency is rare in developed countries, mild insufficiency can happen — especially if you’re:
Following a low-protein diet (plant-based, restrictive, or very low-calorie)
Older (muscle maintenance requires more protein with age)
Recovering from illness or surgery
Let’s explore 10 subtle signs that you might not be getting enough protein — so you can take smart steps to feel stronger, fuller, and more energized.
Because real health isn’t about extremes.
It’s about balance — one meal at a time.
🔍 How Much Protein Do You Really Need?
✅ Average adult
0.8g per kg of body weight
(e.g., 55g for a 150-lb person)
✅ Active adults
1.0–1.3g/kg
✅ Adults over 65
1.0–1.5g/kg
(to prevent muscle loss)
✅ Pregnant/breastfeeding women
1.1g/kg or higher
💡 Many people fall short — not because they eat junk food, but because their meals lack quality protein sources.
⚠️ 10 Subtle Signs You May Not Be Getting Enough Protein
1. You’re Always Hungry
