When Is Eating High-Protein Eating Too Much Protein?

When Is Eating High-Protein Eating Too Much Protein?

TikTokers and grandmothers have at least one thing in common. They’re all getting in on the high-protein craze. Whether it’s protein powders, bars, or low-carb, high-fat diets like Keto and Carnivore—which also emphasize large portions of protein—the message is clear: more protein equals better health.

Or does it?

- Advertisement -

Despite popular belief, "More protein is not always better," says Stephanie Nelson, MyFitnessPal’s lead nutrition scientist. Here’s what you need to understand to dial in your daily protein—without going overboard.

How Much Do You Really Need?

Protein is essential. It’s the building block of every cell in our bodies and is needed for muscle growth, development, and tissue repair. But how much protein do you actually need?

For the average adult with minimal physical activity, the USDA recommendation is about 0.8 grams of protein per kilogram of body weight. For someone who weighs 140 pounds, that works out to around 51 grams a day. That’s not much—just a serving of Greek yogurt and a medium chicken breast can get you there.

The Truth Is, You Probably Could Use a Little More

The truth is, you probably could use a little more protein than the standard recommendation—but not as much as you may think. "If you consume too much protein, you probably won’t gain much from that excess," says Nelson. "And you set yourself up for some logistical difficulties and maybe even some nutritional deficiencies if protein takes up too much of your diet!"

How Much Protein Is Too Much Protein?

One of the biggest issues with eating too much protein is that it can crowd out other important nutrients from your diet.

"It gets harder to include all your food groups, it gets harder to get variety in your meals and to construct your meals, it gets harder to balance your carb and fat needs," says Nelson.

And here’s another kicker: your body can only use so much protein for muscle growth.

"You start to see less return on your investment in terms of body composition once you go above 1.6g/kg," Nelson explains. For a 140 pound person, that would mean eating more than 101 grams of protein per day.

The Bottom Line: Protein Is Importance—But So Is Balance

At the end of the day, getting enough protein without overdoing it is all about balance. You want to consume enough protein to support your health and fitness goals, but not so much that it starts to crowd out other vital nutrients from your diet.

How much is too much really depends on your own progress and experience. Once your protein goal exceeds 35% of your calories, it becomes difficult to manage a balanced diet, according to Nelson.

Conclusion

Eating too much protein can have negative consequences on your overall health and fitness goals. While protein is an essential nutrient, it’s important to balance your protein intake with other important nutrients. Prioritize protein by including a protein source in your meals and building the rest of the meal around it. Remember, your overall dietary pattern is what’s most important.

FAQs

Q: How much protein do I need daily?
A: The USDA recommendation is about 0.8 grams of protein per kilogram of body weight.

Q: Is eating too much protein bad for me?
A: Yes, eating too much protein can lead to nutritional deficiencies and make it harder to balance your diet.

Q: How much protein is too much protein?
A: If you consume more than 1.6g/kg of protein per day, you may start to see less return on your investment in terms of body composition.

Q: Can I get all the protein I need from whole foods?
A: Yes, it’s possible to get all the protein you need from whole foods, such as lean meats, fish, beans, and low-fat dairy products.