If you spend any time on social media, you’ve probably noticed one nutrient that seems to be everywhere: protein. This macronutrient has gone from gym-bro staple to mainstream obsession, taking the place of other foods in the diet. It that good or bad? It depends.

Is more protein always better? Let’s dig into why protein is trending, how much you actually need, and what happens when you overdo it.

 

Why Protein Is So Popular?

Protein isn’t just about building muscle anymore — it’s become a marker of health consciousness. Influencers, fitness coaches, and even dietitians emphasize protein because it:

 

• Supports muscle repair and growth after exercise
• Keeps you fuller longer, reducing mindless snacking
• Stabilizes blood sugar and helps prevent energy crashes
• Preserves lean mass as we age or lose weight

Plus, food companies have caught on. I saw Starbucks protein foam on their drinks. Mmhm no kidding. If that doesn’t prove it’s everywhere, then I don’t know what will. From protein pasta to protein ice cream, it’s easy to find “high-protein” versions of nearly everything — even snacks that were once pure carbs.

 

How Much Protein Do You Actually Need?

The recommended dietary allowance (RDA) for adults is about 0.8 grams per kilogram of body weight (around 55–65 grams per day for most women, and 65–75 grams for most men). ** to get body weight in kilograms divide your weight in pounds by 2.2.

 

However, many experts — and influencers — suggest higher intakes, especially for people who are:

 

• Physically active or strength training regularly
• Trying to lose fat and maintain muscle
• Over 40 and looking to prevent muscle loss (including those in menopause)

… which is a lot of people.

 

For these groups, 1.2–2.0 grams per kilogram (roughly 90–130 grams per day for most adults) may be more appropriate.

But more isn’t always better. Consistently consuming over 2.2 grams per kilogram (around 150–200 grams daily for most people) offers little extra benefit and can stress the kidneys over time — particularly if you’re dehydrated or have pre-existing kidney issues. Once you mess up the kidneys, you put a lot of other organs in danger of problems. Though, it is hard for the average Joe to consume 150-200g protein per day so don’t get worried. 

 

The Upsides of a Higher-Protein Diet

1. Better appetite control – Protein boosts satiety hormones like peptide YY and GLP-1.
2. Increased calorie burn – The “thermic effect” of protein means your body burns more calories digesting it.
3. Improved body composition – Higher protein helps preserve lean mass while losing fat.
4. Stronger hair, skin, and nails – Protein provides amino acids your body uses to build tissues.

The Downsides of Too Much Protein

 

This is a topic that isn’t discussed enough on social media. I wonder if this has to do with the rise of kidney dysfunctioning in young athletes… hmm food for thought. 

 

1. Kidney strain – Healthy kidneys can handle moderate increases, but excessive intake can worsen existing kidney problems. Like I said, once you mess up the kidneys, lots of other organs are in danger as well. It can become a domino effect to organ dysfunction.
2. Digestive issues – Overdoing animal protein can lead to constipation if fiber is too low.
3. Nutrient imbalance – High-protein diets often crowd out fruits, veggies, and whole grains — leading to lower intake of fiber, antioxidants, and certain micronutrients. Ding ding ding… I just wonder how many health conscious  people are substituting a piece of chicken for vegetables or fruit and losing nutrients without realizing it.
4. Hidden calories – Protein snacks and shakes can still add up if you’re not tracking portions. Protein doesn’t mean negative calories even if protein has the highest thermogenetic effect on food, meaning it burns more calories for you body to digest protein than carbohydrates or fats.

Now, you might be asking “well, what can I do to combat the downsides while still maintaining a high protein diet?” I’ve thought about that for you! Check out my articles on How to Balance Fiber and Micronutrients While on a High Protein Diet?”

 

The Best (and Most Absorbable) Sources of Protein

High-quality, complete proteins contain all nine essential amino acids your body needs. These are generally the most absorbent and efficient for muscle repair.

 

Top Animal Sources (90–100% absorption):

• Eggs and egg whites
• Chicken, turkey, and lean beef
• Fish and seafood (especially salmon, tuna, shrimp)
• Dairy products like Greek yogurt, cottage cheese, and whey protein

Top Plant Sources (60–90% absorption):

• Soy products (tofu, tempeh, edamame)
• Lentils, chickpeas, and beans
• Quinoa, buckwheat, and amaranth
• Pea or soy protein powders

Pro tip: Pairing plant proteins (like rice and beans) can make them “complete,” improving amino acid balance and absorption. 

Have you heard that most people absorb about 20g protein in one sitting? So why would eating more be beneficial? Check out my post on The Truth About The 20g Protein Myth.

 

The Bottom Line

Protein deserves the hype — it’s essential for strength, satiety, and metabolic health. But like all good things, balance matters.

 

Aim for consistency, not excess:

 

• Prioritize protein at each meal (20–30 grams). You can still include additional protein in your diet but if you think you might be overdoing it, take a look at the calculations and guidelines above. You can always message me on my contact page if you’d want to work together!
• Mix up your sources (animal and plant).
• Stay hydrated and eat plenty of fiber-rich foods to support digestion.

Protein might be the star of the health world right now — but the healthiest diets are still the ones built on variety, moderation, and real food.