TikTokers and grandmothers have at least one thing in common. They’re all getting in on the high-protein craze. Whether it’s protein powders, bars, or low-carb, high-fat diets like Keto and Carnivore—which also emphasize large portions of protein—the message is clear: more protein equals better health.
Or does it?
Despite popular belief, “More protein is not always better,” says Stephanie Nelson, MyFitnessPal’s lead nutrition scientist. Here’s what you need to understand to dial in your daily protein—without going overboard.
How Much Do You Really Need?
Protein is essential. It’s the building block of every cell in our bodies and is needed for muscle growth, development, and tissue repair.
But how much protein do you actually need?
For the average adult with minimal physical activity, the USDA recommendation is about 0.8 grams of protein per kilogram of body weight. For someone who weighs 140 pounds, that works out to around 51 grams a day. That’s not much—just a serving of Greek yogurt and a medium chicken breast can get you there.
The truth is, you probably could use a little more protein than the standard recommendation—but not as much as you may think.
“If you consume too much protein, you probably won’t gain much from that excess,” says Nelson. “And you set yourself up for some logistical difficulties and maybe even some nutritional deficiencies if protein takes up too much of your diet!”
It’s easy to think eating more protein will produce more (and faster) results—whether that’s losing weight, gaining muscle, or just feeling more energized. But the reality is more complicated.
As Nelson sees it, the news stories and social media frenzy about protein have spun out of control.
“Yes, the conventional recommendation is generally too low for optimal protein intake. Yes, studies show that many of us can benefit from more! But if you get just the recommended daily allowance, it’s not going to completely derail your health goals.”
How Much Protein Is Too Much Protein?
One of the biggest issues with eating too much protein is that it can crowd out other important nutrients from your diet.
“It gets harder to include all your food groups, it gets harder to get variety in your meals and to construct your meals, it gets harder to balance your carb and fat needs,” says Nelson.
And here’s another kicker: your body can only use so much protein for muscle growth.
“You start to see less return on your investment in terms of body composition once you go above 1.6g/kg,” Nelson explains. For a 140 pound person, that would mean eating more than 101 grams of protein per day.
“Beyond that point, you’re not going to see significant gains in muscle or strength unless you’re following a very careful and deliberate strategy that includes nutrient timing and specific types of training.”
Nelson explains it’s been long established that there’s a maximum amount of protein you can consume at one time for muscle growth. “It’s about a quarter of your body weight in grams. For example, if you weigh 100lb, 25g protein per meal is where you stop seeing benefits for muscle growth,” she says.
Nelson notes that there’s been some preliminary research that seems to contradict this belief. “But we aren’t ready to throw out conventional wisdom entirely yet.”
The Bottom Line: Protein Is Importance—But So Is Balance
At the end of the day, getting enough protein without overdoing is all about balance. You want to consume enough protein to support your health and fitness goals, but not so much that it starts to crowd out other vital nutrients from your diet.
How much is too much really depends on your own progress and experience. Once your protein goal exceeds 35% of your calories, it becomes difficult to manage a balanced diet, according to Nelson.
Another clue that you’re eating too much protein is if you’ve exhausted all the whole food sources of protein and you’re turning to protein supplements more often.
Where you get your protein from also matters. Opt for lean proteins like fish, chicken, beans, and low-fat dairy, which provide the benefits of protein without the downsides associated with too much red meat.
And remember, your overall dietary pattern is what’s most important.
“You still need to consider other things like fiber, fruits, veggies, and overall nutritional balance … you know, boring stuff!” says Nelson.
A diet that includes plenty of fruits, vegetables, whole grains, and healthy fats, along with enough protein, is one of the best ways to reach and maintain your health and weight goals.
“You don’t need to overthink it by trying to cram in as much protein as you can at every meal and snack—balance is key,” says Nelson. “You can prioritize protein by picking a protein source for your meals and building the rest of the meal around it.”
