Protein is everywhere these days, on social media, in wellness podcasts and on nutrition labels. People often talk about tracking their macros, adding protein to smoothies or eating protein bars during the day.
Macros is short for macronutrients, which include protein, carbohydrates and fats. Each one is important for your health. But protein gets the most attention, so it’s easy to think, “If protein is good, then more must be better.” But that’s not always true.
While protein is important, eating too much of it can cause problems for your body. Knowing how much you really need can help you make healthier choices instead of stressing your system.
Jessica Setton, a registered dietitian at Banner - University Medicine, explains why your body needs proteins, how much you need and gives tips for balancing your intake.
Why your body needs protein
Protein is important for almost everything your body does.
“Protein is made of amino acids,” Setton said. “These are the building blocks that help your muscles grow and repair. They also support your immune system, help control blood sugar and assist in feeling full and satiated after you eat.”
Protein also helps with:
- Making enzymes that aid digestion
- Regulating hormones
- Keeping your hair, skin and nails healthy
- Managing your weight
How much protein do you really need?
Most people think they need a lot more protein than they actually do. But most Americans are not missing out on protein. Data shows that most people in the U.S. already get enough protein for their needs.
“For the average adult, the recommended daily allowance (RDA) is about 0.8 grams of protein for every kilogram of body weight each day,” Setton said.
That is about:
- 46 grams per day for most women
- 56 grams per day for most men
To find out how much protein you need, divide your weight in pounds by 2.2 to get your weight in kilograms. Then multiply that number by 0.8.
“For example, a person who weighs 170 pounds needs about 58 grams of protein each day,” Setton said.
Another way to think about protein needs is through the National Institute of Health (NIH)’s Acceptable Macronutrient Distribution Range (AMDR). This suggests that 10% to 30% of your daily calories should come from protein.
“Think of the RDA as the minimum amount your body needs,” Setton said. “It’s lower than the high end of the AMDR range.”
When do protein needs increase?
Your protein needs change throughout your life.
Setton said protein needs can increase if you are:
- Very active or strength training
- An older adult looking to preserve muscle mass
- Pregnant or breastfeeding
- Recovering from illness or injury
- Healing after surgery
In these cases, eating more protein can be helpful. The key is meeting your needs and not greatly exceeding them.
What happens when you eat too much protein?
Eating more protein than usual now and then isn’t a problem. But if you often eat a lot more than your body needs, it can cause problems over time.
It makes your kidneys work harder
One of the biggest concerns with taking in too much protein is kidney health.
“Our kidneys filter our blood, including the waste from breaking down dietary protein," Setton said. “When you eat a lot of protein for a long time, it can put extra stress on the kidneys.”
For healthy people, this usually isn’t a big problem in the short term. But eating very high amounts of protein for long periods can raise your risk for problems like kidney stones and chronic kidney disease.
“This has been seen not only in people who already have risk factors, like diabetes or family history, but also in people who were not thought to be at risk,” Setton said.
It can raise your heart health risk
The type of protein you eat is just as important as how much you eat.
“Red meats and processed meats like bacon, sausage and hot dogs are more strongly associated with negative health outcomes,” Setton said. “If most of your protein comes from these, eating too much could raise your chances of heart disease and other health problems.”
Processed meats have been linked to heart disease and are classified as a Group 1 carcinogen by the World Health Organization. This means there is strong proof that they can cause cancer.
You may deal with stomach issues
High-protein diets often crowd out fiber-rich foods like fruits, vegetables and whole grains. Without enough fiber, digestion can slow down. This may cause constipation, bloating and stomach pain.
Protein supplements such as powders and shakes can also upset your stomach, especially if you take a lot of them.
Extra protein can crowd out other important nutrients
When protein takes up most of your plate, there’s often less room for carbs and healthy fats. Carbohydrates provide energy and help protein do its job in the body. Healthy fats support heart, brain and hormone health. Fruits and vegetables provide vitamins, minerals and antioxidants.
Focusing too much on protein can make it harder for your body to get all the nutrients it needs to stay healthy.
Signs you might be getting too much protein
Your body often sends signals when something is off. You may be eating too much protein if you notice:
- Constant thirst
- Bloating, gas, diarrhea or constipation
- Bad breath
- Fatigue
- Trouble focusing
- Muscle cramps
These signs don’t always mean protein is the cause but they’re worth paying attention to, especially if your diet has recently changed.
Tips for balancing protein the right way
You don’t need to track every gram to eat well. Small changes can help you stay balanced.
Focus on whole foods
Lean meats, fish, eggs, low-fat dairy and plant-based proteins provide nutrients beyond just protein.
[Also read: Why the Type of Protein You Eat Makes a Difference in Your Health.]
Spread protein throughout the day
It is better to spread your protein intake evenly throughout the day.
“Distributing protein across meals helps you feel full longer,” Setton said.
She also recommends no more than 30 grams of protein per meal, as protein beyond that may not be fully absorbed.
Pair protein with carbohydrates
Skipping carbs may seem helpful but it can make protein less effective.
“Carbohydrates have a protein-sparing effect,” Setton said. “They allow protein to do what it’s meant to do, such as build muscle and support immune and hormone function.”
Include plant-based proteins
Include plant-based protein sources such as tofu, legumes and nuts, which add fiber. Fiber supports digestion, heart health and blood sugar control. It also helps you feel full, which can support healthy weight maintenance.
Be mindful of protein supplements and shakes
If you use protein powders, shakes or bars, read the nutrition label carefully. Many supplements contain added sugar, saturated fat and extra calories that can add up quickly.
Look for options that have:
- Five grams of sugar or fewer per serving
- Two grams or less of saturated fat per serving
- About 200 calories or fewer per serving
- No trans fat or partially hydrogenated oils
[Also read: 4 Things to Consider When Buying Protein Powders and Shakes.]
Talk to your health care provider
Before making changes to your protein intake, check in with your provider, especially if you:
- Have kidney disease or diabetes
- Are pregnant
- Are over age 65
- Are considering a very high-protein diet
- Use protein supplements daily
- Are experiencing symptoms you think may be diet-related
Your needs are personal. What works for one person may not be right for another. Your provider or a registered dietitian can help you fine-tune your intake safely.
Bottom line
Protein is important and your body needs it every day. But too much protein can cause problems, especially when it pushes other healthy foods off your plate. Balance matters more than extremes.
If you’re unsure what’s right for you, a registered dietitian or a Banner Health specialist can help you build a plan that fits your body and your life.
