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This means a protein-rich meal may aid in weight loss (if that's your goal) because it keeps you full for longer when compared, for example, to a meal that's more carb-heavy and lacking in protein.

While the U.S. RDA for protein is 0.8 g/kg/d (0.36 g/lb) for adults of all ages, some international expert groups recommend a protein intake of 1.0 to 1.2 g/kg/d for adults over 65 years old.

Protein powder makes it easier to hit a daily protein goal, but is it necessary? Nutritionists explain if you can reach a high protein goal without supplements.

For adults, the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health.