Protein: Priority or Poison?

Talk nutrition with anyone for a few minutes, and the conversation will inevitably shift to protein. Are you getting enough? Are you eating the right kinds? Should you really aim for a gram per pound of body weight, like some fitness influencers suggest?

Protein is an important nutrient, fueling muscles, supporting recovery, and keeping us energized. However, many people are unknowingly eating more protein than their bodies actually need—and it could be causing harm.

The average adult needs about 0.8 grams of protein per kilogram of body weight per day. For example, a 150-pound person requires around 55 grams of protein daily. Active individuals or those with specific fitness goals might need slightly more, but the increase is often overestimated. Despite this, many modern diets, especially those following high-protein trends, can easily provide double or even triple the necessary amount.

On the other hand, people taking GLP-1 medications or those who have had bariatric surgery may face the opposite challenge. Because they’re eating less food overall, they need to pay closer attention to their protein intake to ensure they’re meeting their nutritional needs while consuming fewer calories.

While getting enough protein is important, consistently consuming too much can strain your kidneys. These hardworking organs filter waste products from protein metabolism, and excessive protein intake may overburden them, particularly in people with pre-existing kidney conditions. Additionally, high-protein diets can displace other essential nutrients, leading to imbalances that may affect overall health over time.

So how much is too much? For an average healthy person, a good guideline is to keep your intake to no more than 2gm/kg of your body weight, so about 130 grams/day for a 150-pound person with a normal body mass index (BMI).

Overall, focus on balance. Rather than aiming for maximum protein, aim for what’s optimal. Incorporate protein-rich foods like beans, lentils, tofu, eggs, fish, lean meats and dairy, but keep portions reasonable. Remember, your body can't store extra protein for later—it’s either used or converted into waste.

Protein is vital, but like all good things, balance is key.