You've probably heard the claims by now: Here's a diet that's delicious, easy to stick with, and guaranteed to help you lose weight effortlessly. Or, perhaps it's supposed to build muscle, protect your joints or prevent Alzheimer's. Whatever the diet and whatever the claim, there's a good chance that it is, indeed, too good to be true.
In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement (protein shakes for body builders!) or simply a larger than usual portion of a balanced diet (such as The Zone, Atkins or Paleo Diets).
Perhaps you're curious about one of these diets or have already tried them— did you ever wonder whether too much protein might be a problem?
How much protein do you need?
Protein is essential for life – it's a building block of every human cell and is involved in the vital biochemical functions of the human body. It's particularly important in growth, development, and tissue repair. Protein is one of the three major "macronutrients" (along with carbohydrates and fat).
So, consuming enough protein is required to stave off malnutrition; it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.
- The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
- A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. (You can convert your body weight from pounds to kilograms by dividing by 2.2; so, 140 pounds is 64 kg; multiplying this by 0.8 equals 51). Active people— especially those who are trying to build muscle mass— may need more.
- Based on percent of calories— for an active adult, about 10% of calories should come from protein
- To pay more attention to the type of protein in your diet rather than the amount; for example, moderating consumption of red meat and increasing healthier protein sources, such as salmon, yogurt or beans.
But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations. Still others claim that the average American diet already contains too much protein.
Can too much protein be harmful?
The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.
So, when it comes to protein, how much is too much?
It's hard to provide a specific answer since so much is still uncertain and the experts themselves don't agree. However, for the average healthy person (who is not an elite athlete or heavily involved in body building) it's probably best to keep total protein intake to no more than 2 gm/kg of ideal body weight; that would be about 125 grams/day for a 140-pound person with a normal body mass index (BMI).
What's a protein lover to do?
If you want to maintain a high protein diet, the details matter:
- Find out from your doctor if you have any health conditions (such as kidney disease) that might make such a diet risky.
- Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey; avoid proteins sources that contain highly process carbohydrates and saturated fat.
- Spread your protein consumption across all of your meals throughout the day.
- Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber; theMediterranean dietor theDASH dietare good starting points.
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FAQs
However, according to Dr. Hu, you should be careful about consuming very high amounts per day — 2 grams per kilogram of body weight or more. "Some studies have shown that too much protein is associated with an increased risk of chronic diseases and mortality," he says.
How much protein is too much? ›
Excessive protein intake would be more than 2 grams per kilogram of body weight each day. If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.
How much protein should I eat Harvard? ›
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.
What is the maximum intake of protein per day? ›
Most people can safely eat up to 2 g per kg of body weight daily. However, athletes may be able to consume up to 3.5 g per kg of body weight daily. Consuming more protein than the body needs can cause side effects and may increase the risk of certain conditions.
Is too much protein bad for your kidneys? ›
A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that's broken down.
Is 100 grams of protein a day too much? ›
The minimum recommended daily intake of protein is 1.2 grams per kilogram of bodyweight (ref). This means that for someone who weighs up to 83kg, eating 100g of protein each day should be enough to meet their dietary needs.
Is 200mg protein a day too much? ›
It's possible to have too much protein.
A 150 lb person should have no more than 136 grams of protein per day. A 200 lb person should have no more than 180 grams per day. A 250 lb person should have no more than 225 grams per day.
Are Americans eating too much protein or not enough? ›
For the average American man, weighing just under 200 pounds, that's 72 grams. For the average woman, weighing just under 171 pounds, that's 61.5 grams. American men exceed that recommendation by 31 percent, according to Centers for Disease Control and Prevention survey data; women exceed it by about 12 percent.
What is a high protein intake per day? ›
In general, the average person (not a body builder or an elite athlete) does not need high levels of protein and should not exceed 2 grams per kilogram; or about 125 grams per day for a 140-pound person.
What happens if you lift weights but don't eat enough protein? ›
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
A diet high in protein (especially animal protein) and low in fiber can lead to constipation, nausea, diarrhea, and stomach pain. You might be more likely to notice GI side effects if you're relying heavily on protein supplements, shakes, powders, and bars if they contain ingredients like sugar alcohols.
What disease is caused by excess protein? ›
Overview. Amyloidosis is a condition in which too much of a particular protein (amyloid) collects in the organs, so that they are not able to work normally. Amyloidosis can affect the heart, kidneys, liver, spleen, nervous system, stomach or intestines.
How much protein should a senior woman eat per day? ›
The current recommended dietary allowance for women older than 70 years is 0.36 grams for each pound of body weight or 46 grams of protein for a 130-pound woman. This amount is the same for all women 19 and older.
What protein is easiest on the kidneys? ›
Plant-based protein like beans and nuts are easier on the kidneys than animal proteins like meat and dairy products. This is because plant proteins produce less acid in the body than meat proteins. More acid in body can damage the kidneys.
Is protein shake bad for the kidneys? ›
There is little evidence showing that high-protein diets harm the kidneys of healthy people without kidney issues. People who do have impaired kidney health, as in chronic kidney disease, may need to moderate their protein powder intake as directed by a registered dietitian or physician.
Is protein bad for your liver? ›
Your body needs protein to build up your organs -- including your liver -- and keep them healthy. But your liver doesn't need a lot of fat. Lean poultry (without the skin) can be a good way to get the protein you need. Grill it or bake it.
Does excess protein turn to fat? ›
High-protein diets may tout weight loss, but this type of weight loss may only be short-term. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
How much protein do I need a day to lose weight? ›
Nutritional Guidelines suggest a daily intake of 1.6 and 2.2 grams of protein per kilogram, or . 73 and 1 grams per pound to lose weight. Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
Is 90 grams of protein a day too much? ›
The average adult male needs about 60-90 grams of protein per day while adult females need 45-75 grams, according to the National Institutes of Health. Individuals who are especially active every day, such as nurses, will likely have higher protein requirements to meet their nutritional needs.
How many grams of protein are you allowed a day? ›
Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That's about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.
