Proteins are the most versatile molecules for the human body and are key to almost all biological processes. The average recommended dietary allowance for protein is calculated using the ratio of 1 gram of protein for every 1 kilogram of a person’s body weight. Show The recommended dietary allowance or RDA for protein depends on factors, such as:
Adults are generally recommended to eat 0.8 g per kilograms (kg) of body weight daily. According to the Institute for Medicine (IOM), the daily RDA for protein is as follows:
Being physically active can increase the RDA of protein that people should eat. A 2016 study recommends eating:
Anyone who is pregnant or breastfeeding will need to eat a lot more protein than other people. Some studies have also found that people may need to increase the protein intake as they age. A 2016 study concluded that older adults should eat more protein than is currently recommended to promote healthy aging. The researchers recommended that adults should ideally consume protein in the range of 1.2–1.6 g per kg of body weight daily, to prevent age-related muscle loss or sarcopenia. The study also concluded that these amounts would also improve appetite control, satiety, and weight management. Share on PinterestConsuming too much protein on a regular basis can cause intestinal discomfort and indigestion. People can typically consume 2 g of protein per kg of their body weight daily, long-term, without any significant side effects. Some people, such as elite athletes, may be able to eat as much as 3.5 g per kg of body weight daily without any side effects. Most research indicates that eating more than 2 g per kg of body weight daily of protein for a long time can cause health problems. Symptoms associated with too much protein include: There are serious risks associated with chronic protein overconsumption, including:
Doctors have also linked certain conditions to chronic protein overconsumption:
The IOM recommend people get between 10 and 35 percent of their daily energy intake from protein. Most people can safely eat between 2 and 3.5 g per kg of body weight daily, especially those who need more protein than others, such as:
Researchers are still unsure whether very high protein diets are safe, especially when someone is also cutting back on their carbohydrate intake. Share on PinterestHigh-protein diets may reduce hunger cravings and help with weight loss. It seems higher protein diets may assist with weight loss. It is likely that high-protein diets promote weight loss because high protein foods tend to promote a feeling of fullness, helping reduce hunger cravings and overeating. One small study in adolescent overweight or obese girls found evidence that eating breakfast, especially one high in protein, may help control neural signals that regulate food cravings and reward-driven food behaviors. More research is needed to understand the full relationship between high protein diets and weight loss. A large variety of plant and animal-based foods are high in protein, including:
Not all protein-rich foods are ideal for people looking to lose weight or maintain a healthy diet. Examples of protein-rich, low-calorie foods include:
Share on PinterestSide effects from protein overconsumption may contribute to kidney and liver conditions. Some people cannot eat as much protein as others because of conditions that interfere with digestion. Risk factors associated with developing side effects from protein overconsumption include the following:
High-protein diets are popular, and studies show that high-protein foods may help to:
According to national statistics gathered between 2011 and 2014, most American adults of 20 years of age or more only consumed between 15.6 and 16.1 percent of their daily energy intake from protein. Most people can, therefore, probably increase their protein intake safely, as long as they are not also cutting back on carbohydrates or have liver or kidney conditions. People should talk with a doctor or nutritionist before starting a very high-protein diet long-term.
 You've probably heard the claims by now: Here's a diet that's delicious, easy to stick with, and guaranteed to help you lose weight effortlessly. Or, perhaps it's supposed to build muscle, protect your joints or prevent Alzheimer's. Whatever the diet and whatever the claim, there's a good chance that it is, indeed, too good to be true. In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement (protein shakes for body builders!) or simply a larger than usual portion of a balanced diet (such as The Zone, Atkins or Paleo Diets). Perhaps you're curious about one of these diets or have already tried them— did you ever wonder whether too much protein might be a problem? How much protein do you need?Protein is essential for life – it's a building block of every human cell and is involved in the vital biochemical functions of the human body. It's particularly important in growth, development, and tissue repair. Protein is one of the three major "macronutrients" (along with carbohydrates and fat). So, consuming enough protein is required to stave off malnutrition; it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.
But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations. Still others claim that the average American diet already contains too much protein. (Read more about the thinking of experts on this subject in this summary of two "Protein Summits" in 2007 and 2013 organized "to discuss the role of protein in human health and to explore the misperception that Americans overconsume protein." Note, these meetings were sponsored in part by animal-based food industry groups.) Can too much protein be harmful?The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks. So, when it comes to protein, how much is too much?It's hard to provide a specific answer since so much is still uncertain and the experts themselves don't agree. However, for the average person (who is not an elite athlete or heavily involved in body building) it's probably best to aim for no more than 2 gm/kg; that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation. What's a protein lover to do?If you want to maintain a high protein diet, the details matter:
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