Protein needs change with age: are you getting enough?

To know if you’re getting enough protein, track your food intake for a few days using an app, says Opfer. Then, you can compare your intake with the daily needs for your age or life stage. You can also calculate your individual needs using a protein calculator.

If you’re not getting enough protein, consider where you can add more. Ideally, you should spread your protein intake throughout the day and include it in every meal and snack, he says. Staci Gulbinregistered dietitian-nutritionist based in Denver.

Breakfast is an area that most people overlook when it comes to protein. To increase your intake, add a couple of eggs, a glass of cow’s or soy milk, or a cup of cottage cheese or yogurt to your regular meal, Gulbin suggests.

“If your protein intake across meals is consistent but still not meeting your daily needs, then it may be helpful to increase protein serving sizes at meals or add a protein shake or bar to snack time,” he adds. Other protein-rich snacks include nuts, chickpeas, and tuna packets.

You can also work with a registered dietitian to help you meet your protein needs.