Protein is one of the three macronutrients our body needs to function and it deserves its support. Protein is responsible for supporting immune function, cell function and tissue repair, it provides energy and even transports other nutrients.
There’s been a lot of talk lately, especially on social media, about not eating enough protein, which can result in feeling tired or fatigued, poor wound healing, decreased immunity and muscle loss, says Vandana Sheth, a registered dietitian, for TODAY.com.
But even protein has its limits. Protein should be consumed in combination with other nutrients – nutrients you can lose if you overdo it with protein.
But how much protein is too much? And how do you know if you’re overdoing it? According to nutritionists, there are warning signs to watch out for and consequences if you ignore them.
How much protein should I eat every day?
The amount of protein you should eat per day depends on your weight. “The recommended dietary allowance is 0.8 grams of protein per pound of body weight,” Keri Gans, registered dietitian and author of The Small Change Diet, tells TODAY.com. “However, this is the minimum amount needed,” she points out.
You may need more protein if you are pregnant, in which case you should eat at least 1.1 grams per kilogram of body weight. Seniors should aim for 1.2 grams per kilogram of body weight. And for athletes, this number increases even more to 1.8 grams per kilogram of body weight.
Your protein needs depend on your daily activities, work, health conditions and age, adds Sheth. “It’s very important to understand your unique personal needs and get a personalized recommendation from a registered dietitian,” she says.
Can eating too much protein be harmful?
Yes, eating too much protein can be harmful, experts say.
First, certain foods that are high in protein, such as red meat, may increase your risk of heart disease and cancer, according to the American Heart Association and the American Cancer Society.
Second, eating too much protein can lead to kidney problems, digestive problems, dehydration and weight gain, says Sheth.
Finally, because protein keeps you full longer, eating too much of it likely means you’re eating less of the foods that have other important nutrients, such as fruits, vegetables, and whole grains, which provide carbohydrates, fiber, and other important vitamins and minerals, Gans says. .
How many grams of protein per day is too much?
Eating more than 2 grams of protein per pound of body weight is likely excessive unless your lifestyle or health condition requires it, Gans says. While not a definitive rule, this general guide can help you know when to look for signs you’re eating too much.
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However, the reality is that most people don’t eat enough protein. So it’s a great move to try to include more nutritious, high-protein foods in your diet, such as turkey, tuna, Greek yogurt, cottage cheese, tofu, and chia seeds.
If you have concerns about whether you’re eating too much or too little protein, talk to a registered dietitian.
How much protein is too much for women? What about men?
Gans says the 2-gram rough guideline applies to both men and women.
Is 200 grams of protein a day too much?
The answer depends on your weight, age and activity level. Eating 200 grams of protein per day would exceed the 2 gram per day limit for anyone weighing less than 220 pounds. But 200 grams may be a suitable amount for some very active people.
Ultimately, talk to a registered dietitian or other health professional if you’re concerned that you’re eating too much protein.
What are the symptoms of too much protein?
While a nutritionist can help you figure out if you’re overdoing it on protein, there are some signs to look for, says Sheth:
- Dehydration
- Increased urination
- Kidney stones
- diarrhea
- Constipation
- Weight gain (as high protein foods are often high in calories)
If you determine that your protein intake is too high with the help of a professional, they will likely look at your kidneys to assess their function. Going forward, aim for a more balanced diet. Look for more lean protein options and other foods rich in fiber, carbohydrates, vitamins, minerals and fats for a healthier balance of all the nutrients your body needs.
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