How much protein is too much protein? Here's what a dietitian says - United States News Beep

The high-protein hype continues to reign across social media. And yes, protein is an important macronutrient that many people miss the mark on.

But is more always better?

Marketers would have you believe that you need protein in everything you eat and drink, from fortified coffees and bread, to snack bars and even ice cream.

We are living in a macro-obsessed society, but when it comes to protein, more is not always better.

Why protein matters

Think of protein as the body’s building blocks. It helps repair muscles, supports healthy skin, hair and nails, and helps produce the hormones and enzymes that keep everything running smoothly. It is also one of the nutrients that can help keep you feeling fuller for longer after a meal.

Most healthy adults need around 0.8-1.2g of protein per kilogram of body weight each day. For many adults, this works out to somewhere between 60-100g of protein per day, or around 20-30g at each main meal.

However, for those chasing fitness goals, building strength or aiming to support healthy ageing, protein needs may be closer to:

1.2-2g per kg for athletes or those training hard
1.2-1.5g per kg for older adults (60-70+) to help prevent age-related muscle loss
Higher amounts for people with certain medical conditions, under professional supervision.

The reality is that many Australians would benefit from a little more protein, particularly at breakfast and lunch.

The people most likely to run into trouble are those deliberately chasing very high intakes through supplements, shakes and heavily fortified foods.

How much is too much?

Yes, it is possible to go overboard with protein, but probably not in the way you think.

For people with existing kidney or liver conditions, a high protein intake may worsen their condition, which is why these individuals are often given personalised advice on following a protein-restricted diet. But if you are generally healthy, eating a high-protein diet is unlikely to damage your organs.

However, if you are consistently eating well above your protein needs, you could be contributing to constipation, inadequate fibre intake, micronutrient shortfalls and unwanted weight gain, particularly if your diet lacks balance.

There is currently insufficient evidence for health authorities to set an upper limit for protein intake in healthy adults. Some research has suggested that consistently consuming more than around 2g of protein per kilogram of body weight over the long term may be associated with digestive, kidney and vascular health concerns, although more research is needed.

While high-protein diets are often promoted for weight loss, protein still contains kilojoules. Regularly consuming more energy than your body needs, even from protein-rich foods, can contribute to weight gain over time.

The displacement danger

The biggest concern with a high-protein diet is rarely the protein itself. Rather, it is what the protein is replacing.

A balanced diet includes lean protein foods such as meat, chicken, fish, eggs, tofu and dairy, alongside wholegrain carbohydrates such as bread, rice and cereals, plenty of vegetables and fruit, and smaller amounts of healthy fats.

Each component plays an important role in keeping your body functioning properly, providing a mix of macronutrients, fibre, energy and micronutrients. When one aspect of the diet becomes the sole focus, other food groups can be reduced or eliminated altogether, potentially compromising overall health and well-being.

The balancing act

Protein deserves its healthy reputation, but more is not always better. For most people, meeting your protein needs is important, but chasing ever-higher targets is unlikely to deliver extra benefits.

Instead of focusing on one nutrient, aim for balanced meals that include protein, wholegrain carbohydrates, vegetables, fruit and healthy fats. After all, good nutrition is about the overall pattern of your diet, not just hitting a protein target.

How much protein is too much protein? Here’s what a dietitian says

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