Nowadays, it seems like protein is everywhere; we put it in our smoothies, our snacks, and our coffee creamers. even our pasta. It’s the golden child of macronutrients, with diets such as Atkins, Paleo, and The Zone touting everything from weight loss as easy as pie to more muscle and improved brain function. Sounds great, huh?

But wait before you overload on another scoop of protein powder or double up on the grilled chicken; it’s worth considering:Is there such a thing as too much of a good thing?
Let’s get on to what science actually knows about protein, how much you really need, and if overdoing it can do more harm than good.
What’s So Great About Protein, Anyway?
Protein plays a crucial role in nearly everything your body does. It’s present in all of your cells, constructing and repairing tissues, producing enzymes and hormones, and keeping your immune system running smoothly. That’s why it’s one of the three macronutrient staples, along with carbs and fat.
It’s especially important during times of growth (like childhood, adolescence, or pregnancy), when recovering from injuries, or if you’re building muscle through strength training.
Also, protein is more satiating than carbohydrates or fat, and that may help you stay fuller longer, which is one of the reasons high-protein diets are so attractive as a weight-loss solution.
So… How Much Protein Do You Actually Need?
It gets a little complicated here. The response will vary based on your age, activity level, weight, and health goals. But here are some oft-quoted standards:
• Total recommendation: 56 grams/day in men, 46 grams/day in women.
• By body weight: 0.8 grams for every kilogram of body weight per day. Thus, if you are 140 pounds (64 kg), that is about 51 grams of protein per day.
• As a proportion of calories: Roughly 10–15% of total daily calories should be from protein.
That may not seem like a lot, particularly if you are accustomed to high-protein diets. To put it into perspective, you could hit 46 grams of protein with just a serving of Greek yogurt, a 4-ounce chicken breast, and a bowl of cereal with milk.
Of course, if you’re physically active, trying to build muscle, or over the age of 60 (when muscle mass starts to decline), your protein needs may be higher, potentially 1.2–2.0 grams per kilogram of body weight.

But what happens if you eat too much protein?
While protein is essential, overloading your diet with it can have downsides, especially if it comes at the expense of other important nutrients.
Here’s what too much protein can potentially do:
• Kidney strain: High-protein diets can increase your risk of developing kidney stones, especially if you’re prone to them.
• Heart health risks: Diets heavy in red meat and saturated fat may raise the risk of heart disease.
• Cancer problems: Excessive red or processed meat intake has been linked to higher rates of colon cancer.
• Nutrient deprivation: Focusing on too much protein intake can lead to excluding fiber, good fats, and complex carbohydrates, all of which your body needs to be at its best.
Not all high-protein diets, however, are created equal. A protein-rich meal plan based on fish, beans, tofu, nuts, and yogurt is a far cry from one packed with bacon and processed meats.
So… What’s the Limit?
There’s no perfect one-size-fits-all answer, but most experts agree that more than 2 grams of protein per kilogram of ideal body weight is pushing it for the average healthy adult.
For a 140-pound person (about 64 kg), that’s roughly 125 grams of protein per day, plenty for most people unless you’re an elite athlete or serious bodybuilder.
If You’re Addicted to Protein, Here’s What You Can Do
Protein is not the villain, but moderation is the word. If you prefer a more aggressive protein-consumption regime, just make good choices:
• At lean or plant-based options like beans, tofu, lentils, eggs, fish, and poultry.
• Keep meat and red meat consumption to a bare minimum, especially if they are saturated-fat-heavy.
• Keep your portions small; you probably do not need steak at night for dinner.
• Add foods rich in fiber like vegetables, whole grains, and legumes to round off the mix.
• Consume adequate water, particularly if your protein consumption is higher.

The Bottom Line
Protein is needed, but more is not always better. While greater protein intake can help to support muscle, satisfaction, and metabolism, excessive amounts may have health implications if the sources are poor quality.
Balance, as with all things in nutrition, rules. Prioritize quality over quantity, and heed your body. It’s okay to love protein; just don’t forget the other nutrients that help you feel your best.
Have questions about your protein needs? It’s always a good idea to check in with a registered dietitian or your doctor, especially if you have specific health conditions or fitness goals.