The general consensus among nutrition experts is that consuming more than about 2 grams of protein per kilogram of body weight per day is considered excessive for the average healthy adult. This roughly translates to about 125 grams per day for a 140-pound person
. Why is too much protein a concern?
- Excessive protein intake, especially from animal sources high in saturated fat and red meat, may increase risks for kidney stones, heart disease, and colon cancer
- Very high protein diets can strain the kidneys due to the metabolic waste from protein breakdown, which can be problematic especially for people with pre-existing kidney conditions
- Overconsumption can cause digestive issues such as nausea, diarrhea, and constipation
- Some research suggests that consuming more than about 22% of daily calories from protein may have more downsides than benefits
Meal-wise intake:
- The body can optimally use about 20–40 grams of protein per meal; intakes beyond ~45 grams in one sitting may cause gastrointestinal discomfort
- Spreading protein intake evenly throughout the day is recommended for better utilization
Individual factors:
- Protein needs vary by age, activity level, body weight, and health status. Athletes or bodybuilders may require more protein, but even then, intakes above 2 g/kg are unlikely to provide additional benefits and may be unnecessary
- People with kidney disease or other health issues should consult a doctor before increasing protein intake
Summary:
- For most healthy adults, staying below 2 grams of protein per kilogram of body weight daily is advisable to avoid potential risks.
- Aim for balanced protein sources, favoring plant-based proteins, lean meats, fish, and low-fat dairy to minimize health risks associated with high animal protein intake.
- Consult healthcare providers to tailor protein intake to individual health conditions and goals.
In essence, "too much protein" is generally more than 2 g/kg body weight daily, with possible health risks increasing beyond this level
