It feels like everybody is talking about hitting their protein goals. And there’s good reason: Protein is an essential part of any diet because it helps to build and repair muscles, skin, hair, nails, and helps with vital metabolic functions like hormone production and the immune system.
“Protein should be a main character when it comes to any diet,” says María José Crispín, MD. “But you shouldn’t rely on a single source, like eating chicken or eggs every day. Instead, a variety of protein options is the goal.” Dr. Crispín lists sustainably farmed fish, eggs, and organic dairy products as options, along with vegetarian-based protein sources like nuts, quinoa, and lentils.
Dr. Crispín also shares another cautionary tale: Yes, you can eat too much protein. And when it’s now being found in candy, coffee, popcorn, and more, eating the proper amount is more important than ever. More on that, below.
How much protein do you need?
The answer isn’t as straightforward as you’d think. The general rule for normal, active Americans is about 2 grams per kilogram of body weight—but that number changes if you’re expecting, looking to gain muscle mass, or incredibly active. If you hate math, there’s a calculator you can use here that will estimate what’s right for you.
Registered dietitian nutritionist Lisa McDowell has an easy rule of thumb if you’re not into weighing grams for each meal (which is a bit extreme): “You want the protein on your plate to be at least the size of your hand.” Thirty grams, easily measured.
How to tell if you need more protein
There are four symptoms typically exhibited by people who are not getting enough protein: Fatigue, loss of muscle mass, extreme hair shedding, and always feeling hungry (even when you’ve just eaten). “Consuming balanced meals—including protein—is key to keeping the immune system functioning and for regulating your hormones,” nutritionist Mariana Pérez-Trejo Soltwedel has told Vogue in the past.
How to tell when you’re eating too much protein
So what happens when you’re overdoing it on protein? “The International Society of Sports Nutrition studied that on average your body can utilize 20 to 30 grams of protein after a meal,” says Brittany Towers Lewis, also known as The Black Food Scientist. She adds that the number can be higher if you need more muscle repair from frequent exercise. “But if you’re sitting at a desk all day, your body doesn’t need a bunch of protein, so your body isn’t using it to the full benefit.”
On top of simply wasting nutrients, there are other physical concerns: “You could increase your chance of kidney stones,” Lewis says. Diets high in animal proteins but low in carbohydrates increase the acid level in your kidneys. If you have existing kidney issues, it could make it worse.
Lewis says protein-spiked candy, popcorn, coffee, and more aren’t necessary for most people—and likely, fall into the realm of overdoing it. “The average person doesn’t need this on a daily basis. What’s more important is the quality of the protein.”
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