The general consensus from recent research and expert sources is that consuming more than about 2 grams of protein per kilogram of body weight per day is considered too much for most people. Excessive protein intake above this level can lead to gastrointestinal discomfort, strain the kidneys, and increase risks for kidney stones, heart disease, and colon cancer if the protein sources are high in saturated fat, such as red meat. Most people can process around 20–40 grams of protein per meal comfortably, and eating significantly more than 45 grams in one sitting may cause discomfort. Athletes and people with higher physical activity levels may have somewhat higher needs, but it is important to balance protein intake with overall nutrition and to consider individual health conditions. Key points:
- Too much protein is generally more than 2 g/kg body weight daily.
- Excessive intake can cause digestive issues and strain on kidneys.
- Higher intake of animal protein with saturated fat can increase disease risks.
- Protein should be spread throughout the day, with about 20–40 grams per meal.
- Individuals with kidney disease or other health issues should consult a doctor before high protein consumption.
- Athletes may have higher needs but still should avoid excessive intake over 2 g/kg.
This guidance aligns with expert sources including Mayo Clinic, Harvard Health, and University of Missouri research teams.
