Yes, There's Such Thing as Too Much Protein

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IT'S NO DOUBT that protein is a good thing. The nutrient can help you build strong muscles and bones, and help your body perform a host of functions necessary for overall good health.

We've been championing the benefits of protein for a loooong time, and people are taking notice. According to Nielsen, 83 percent of Americans consider protein an important part of their diet, and over half intentionally seek out high-protein foods. (The same report also points out that many people aren’t clear on which foods are a good source of protein, but that’s another issue.)

Although it’s certainly possible to get enough protein from food sources like meat, fish, eggs, and soy, many people choose to supplement more protein throughout the day with supplements like protein shakes and protein bars. The U.S. market for protein supplements was around $8.4 billion in 2021 and is projected to swell further about eight percent every year, according to Grand View Research.

But is it possible to get too much of a good thing? The answer, of course, is yes. Too much of anything can be harmful—even drinking too much water can be fatal.

Whether you’re loading up on protein as part of a strength-building routine, a low-carb diet (gotta get those calories from somewhere!), or just because you really love beef and want to eat it at every meal, it’s important that you don’t overdo it.

Here’s what to know about how much protein is too much, and what you should keep in mind when you’re upping your intake.

How much protein do you need?

The recommendations are scattered.

The Dietary Guidelines for Americans recommend that the average person consume between 10 and 35 percent of their total calories from protein. If you eat 2,500 calories per day, that’s between 250 and 875 calories from protein, or between 63 and 219 grams per day—a massive range. By weight, the minimum recommended amount is 0.8 grams per kilogram of bodyweight; for a 185-pound man, that’s just 67 grams per day.

A better approach is to aim for between 1.2 and 1.6 grams per kilogram—for a 185-pound guy, that’s 90 to 120 grams per day.

Where you might fall in that range depends on your goals and your activity level. “Exercise increases your need for protein intake to support muscle protein synthesis,” says Tabitha B. Nicholas, registered dietitian based in Lake Charles, Louisiana. So, anyone who exercises regularly and wants to build muscle should aim for the upper end of that range.

How much protein is too much?

“Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.”

So, if you weigh 185 pounds, you shouldn’t be eating more than 168 grams of protein per day. To give you a rough ideas, you’d have to eat 20 ounces of grilled chicken breast a day to get to 168 grams, or about seven scoops of a standard whey protein powder. (Don't do either of those things, please.)

What happens if you eat too much protein?

You'd know.

If you’re currently getting more than the recommended maximum, Nicholas says that you’re at a higher risk of kidney stones, which are painful.

Another potential side effect of eating too much protein a lack of fiber (an indigestible compound found in plants), which could happen if you’re eating so much protein that you don’t eat enough whole-food carbohydrates like fruits, vegetables, whole grains, and legumes.

“And don't forget that excess protein, if not burned, can be stored as fat which may lead to weight gain, says" Nicholas.

The potential negative side effects of protein likely only happen if you’re eating too much protein regularly and for an extended period of time. Going over the recommended daily amount every once in a while isn’t something to worry about.

And the good news is that, contrary to what you may have heard too much protein is unlikely to damage healthy kidneys, according to existing research. But if you already have kidney disease, excessive protein intake can worsen existing damage.

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