How much protein is too much? How much protein you need depends on age, physical activity levels, body weight, etc. The maximum protein goal for daily consumption is about 2 grams of protein per Kilogram, (2.2lbs of bodyweight per day).
How much protein is too much? iStock-photo credit: olyaok
If you take too much protein it can affect your kidneys, digestive system, blood vessels, etc.
When you are physically active it will increase the amount of protein you are supposed to eat daily.
Protein Recommendations Based on Research Study
A 2016 research study done by the Royal Society of Chemistry recommends 0.8 to 1.0 KG of protein per KG of bodyweight with minimal physical activity levels.
For moderate physical activity levels, it recommends 1.3 grams of protein per KG of bodyweight with moderate activity levels.
For intense activity levels it recommends 1.6 grams of protein per KG of body weight. That 2016 research study also recommended that older adults should eat more protein than is recommended to promote healthy aging.
Researchers believe that older adults should consume protein in the range of 1.2 to 1.6 per KG of bodyweight to combat age related muscle loss like sarcopenia.
Some research studies show that eating more than 2 grams of protein per KG for a long time can cause health problems. If you are a highly active athlete, then the amount of protein that your body needs will be significantly more than someone who is a sedentary individual.
Some of the symptoms of eating too much protein are the following:
- Diarrhea
- Nausea
- Fatigue
- Headache
- Indigestion
And some of the more serious symptoms of overconsuming too much protein are cardiovascular disease, liver and kidney failures, cardiovascular disease, seizures, etc.
The Dietary Guidelines For Americans recommend adults get 10 to 35% of their daily energy from protein. Athletes, because of their rigorous physical activity can consume up to 3.5 grams of protein per kg of bodyweight daily.
The recommended daily intake for protein for men is 56 grams of protein and for women it is 46 grams.
Some of the foods that are high in protein are chicken, turkey, fish, beef, eggs, cheese, etc.
The Bottom Line is the amount of protein that is too much is anything more than 3.5 grams of protein per KG of bodyweight daily. Your physical activity level will always determine how much protein you should consume daily. The more active you are the more protein your body requires to sustain and support the activity level.
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References
- Stuart M. Phillips, Stéphanie Chevalier, and Heather J. Leidy. 2016. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 41(5): 565-572. https://doi.org/10.1139/apnm-2015-0550
- Dietary Guidelines For Americans-https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776.
