It feels like everybody is talking about hitting their protein goals. And there\u2019s 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.<\/p>\n
“Protein should be a main character when it comes to any diet,\u201d says Mar\u00eda Jos\u00e9 Crisp\u00edn, MD. \u201cBut you shouldn\u2019t rely on a single source, like eating chicken or eggs every day. Instead, a variety of protein options is the goal.\u201d Dr. Crisp\u00edn lists sustainably farmed fish, eggs, and organic dairy products as options, along with vegetarian-based protein sources<\/a> like nuts, quinoa, and lentils.<\/p>\n Dr. Crisp\u00edn also shares another cautionary tale: Yes, you can eat too much protein. And when it\u2019s now being found in candy, coffee, popcorn, and more, eating the proper amount is more important than ever. More on that, below.<\/p>\n How much protein do you need?<\/p>\n The answer isn\u2019t as straightforward as you\u2019d think. The general rule for normal, active Americans is about 2 grams per kilogram of body weight\u2014but that number changes if you\u2019re expecting, looking to gain muscle mass, or incredibly active. If you hate math, there\u2019s a calculator<\/a> you can use here that will estimate what\u2019s right for you.<\/p>\n Registered dietitian nutritionist Lisa McDowell<\/a> has an easy rule of thumb if you\u2019re not into weighing grams for each meal (which is a bit extreme): \u201cYou want the protein on your plate to be at least the size of your hand.\u201d Thirty grams, easily measured.<\/p>\n How to tell if you need more protein<\/p>\n There are four symptoms typically exhibited by people who are not getting enough protein<\/a>: Fatigue, loss of muscle mass, extreme hair shedding, and always feeling hungry (even when you\u2019ve just eaten). \u201cConsuming balanced meals\u2014including protein\u2014is key to keeping the immune system functioning and for regulating your hormones,\u201d nutritionist Mariana P\u00e9rez-Trejo Soltwedel<\/a> has told<\/a> Vogue in the past.<\/p>\n How to tell when you\u2019re eating too much protein<\/p>\n So what happens when you\u2019re overdoing it on protein? \u201cThe International Society of Sports Nutrition studied that on average your body can utilize 20 to 30 grams of protein after a meal,\u201d says<\/a> 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. \u201cBut if you\u2019re sitting at a desk all day, your body doesn\u2019t need a bunch of protein, so your body isn\u2019t using it to the full benefit.\u201d<\/p>\n On top of simply wasting nutrients, there are other physical concerns: \u201cYou could increase your chance of kidney stones,\u201d 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.<\/p>\n Lewis says protein-spiked candy, popcorn, coffee, and more aren\u2019t necessary for most people\u2014and likely, fall into the realm of overdoing it. \u201cThe average person doesn\u2019t need this on a daily basis. What\u2019s more important is the quality of the protein.\u201d<\/p>\n Have a beauty or wellness trend you’re curious about? We want to know! Send\u00a0Vogue’s senior beauty & wellness editor an email at\u00a0beauty@vogue.com.<\/p>\n