When Is Eating High-Protein Eating Too Much Protein?

When Is Eating High-Protein Eating Too Much Protein?

The High-Protein Craze: Separating Fact from Fiction

TikTokers and grandmothers have at least one thing in common. They’re both 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?

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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 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 Stephanie Nelson, MyFitnessPal’s lead nutrition scientist. "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 high-protein doesn’t necessarily mean eating too much protein. It’s all about balance and ensuring that you’re getting enough protein without sacrificing other essential nutrients. By prioritizing protein at meals and building the rest of the meal around it, you can achieve your health and weight goals without overdoing it.

FAQs

Q: How much protein do I need daily?

A: For the average adult with minimal physical activity, 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 crowd out other important nutrients from your diet and lead to nutritional deficiencies.

Q: How much protein is too much protein?

A: For a 140 pound person, eating more than 101 grams of protein per day is considered too much.

Q: Can I get too much protein from protein supplements?

A: Yes, if you’re exhausting all whole food sources of protein and relying heavily on protein supplements, it may be a sign that you’re eating too much protein.