Is More Protein Always Better? Here’s How to Tell If You’re Getting Too Much

Protein is everywhere these days. From protein coffees and snack bars to high-protein cereals and desserts, it seems like just about every food has gotten a protein makeover.

Getting enough protein is important. But can you get too much? Here’s what the research says.

How much protein do you need in a day?

When it comes to how much protein you actually need, there’s no one-size-fits-all answer.

The recommended dietary allowance (RDA) for protein is 0.8 g per kilogram of body weight per day, or about 0.36 g per pound. For someone who weighs 150 lbs, that’s about 55 g of protein per day.

But it’s important to understand what the RDA represents. It’s the amount estimated to meet the basic nutritional needs of nearly all healthy adults. Many experts believe that higher amounts may be better for supporting optimal health. 

The 2025–2030 Dietary Guidelines for Americans suggest that many adults may benefit from eating 1.2 g/kg to 1.6 g/kg per day. This range may help preserve muscle mass, support recovery after exercise, improve feelings of fullness, and promote healthy aging in certain groups. 

People with specific goals — such as building muscle or recovering from illness or surgery — may benefit from even higher protein intakes, sometimes up to 2.2 g/kg per day.

Here are some general protein recommendations based on different needs and goals.

How much protein is too much?

There’s no universally agreed-upon amount of protein that’s considered “too much” for healthy adults.

Research suggests that protein intakes of up to 2 g/kg per day are safe for healthy adults, including people who are physically active. 

Beyond that, the evidence becomes less clear, since long-term research on extremely high protein intakes is limited. 

Some studies have examined protein intakes above 3 g/kg per day without finding major health consequences in healthy adults. Still, other experts caution that eating more than 2 g/kg per day of protein can lead to digestion and kidney problems. 

It’s also important to note that when it comes to protein intake, “safe” doesn’t necessarily mean “better.” Once you’re meeting your protein needs, eating more probably won’t provide additional health benefits. Instead of “protein-maxxing” (a social media trend where you try to eat as much protein as possible), focus on eating enough protein to support your goals while making room for other nutrient-rich foods.

What can happen if you eat too much protein?

For most healthy adults, eating a high-protein diet is unlikely to cause major health issues. But eating substantially more protein than your body needs can have some downsides — especially if protein starts replacing other nutritious foods in your diet.

Potential drawbacks of too much protein include:

• Constipation or digestive discomfort: Very high-protein diets are often low in fiber-rich foods like fruits, vegetables, legumes, and whole grains. Over time, too little fiber can contribute to constipation, bloating, and other digestive issues.

• Weight gain: Protein still contains calories. Regularly eating more protein than your body needs — especially if it increases your overall calorie intake — can contribute to weight gain over time.

• Missing out on other important nutrients: If most of your plate is devoted to protein, you may have less room for foods that provide other important vitamins, minerals, and antioxidants.

• A higher risk of chronic disease: The long-term health effects of a high-protein diet depend partly on where the protein comes from. Eating high amounts of processed meat has been linked to increased risk of heart disease, cancer, and Type 2 diabetes. On the other hand, protein sources such as fish, legumes, nuts, dairy, and lean poultry are generally associated with better long-term health outcomes, particularly when they replace red and processed meat.

Some people should also be more cautious with high-protein diets because certain health conditions can change how the body processes protein. These include:

• Chronic kidney disease: High-protein diets increase the kidneys’ workload. Research suggests this is unlikely to harm healthy kidneys. But it can place additional strain on kidneys that are already damaged. 

• A history of kidney stones: Some research suggests that diets very high in animal protein may increase the risk of certain types of kidney stones, particularly in people who are already prone to developing them. 

• Certain genetic conditions: Some inherited disorders, like phenylketonuria (PKU), make it difficult for the body to break down or process protein.

If you have any of these conditions or are receiving specialized nutrition therapy for any reason, talk with your care team about your specific protein needs.

How to get enough protein without overdoing it

For most people, the goal shouldn’t be to eat as much protein as possible. It should be to eat enough protein. 

These strategies can help you meet your protein needs while maintaining a balanced diet:

• Choose a variety of protein sources: Fish, lean meat, poultry, eggs, dairy products, beans, and lentils all provide protein. Eating a mix of animal- and plant-based proteins can help you get a wider range of nutrients.

• Limit processed meats: While foods like bacon, sausage, hot dogs, and deli meats contain protein, they’re also high in sodium and have been linked to poorer long-term health. Choose minimally processed protein sources most often.

• Spread out your protein throughout the day: Instead of eating most of your protein at dinner, aim to include a source of protein at each meal and snack. 

• Don’t forget fiber: If you're increasing your protein intake, make room for fiber-rich foods like fruits, vegetables, legumes, and whole grains. They help support digestive health and can help prevent the constipation that sometimes comes with high-protein diets.

• Stay hydrated: Drinking enough fluids supports digestion and normal kidney function.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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