Protein Deficiency: Signs You Are Not Eating Enough
Common signs of low protein intake include shrinking strength and muscle, constant hunger, slow recovery, hair shedding, brittle nails and frequent illness. Most adults stay safe…
Calculate Your Protein IntakeTrue protein deficiency is rare in high-income countries, but suboptimal intake is common — especially among older adults, chronic dieters and people who skip meals. Early signs include losing strength, feeling hungry again soon after eating, slow wound healing and catching infections more often.
Hair shedding, brittle nails and, in severe cases, swelling (edema) reflect protein's structural and fluid-balance roles. The fix is straightforward: calculate your personal target with the calculator above, then anchor every meal with a palm-sized protein source. See a doctor if symptoms persist — several have non-dietary causes.
- Loss of muscle and strength despite normal activity
- Constant hunger and cravings shortly after meals
- Hair shedding, brittle nails and slow-healing skin
- Frequent minor illnesses and sluggish recovery from training
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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