How Much Protein Is Too Much? A Dietitian Breaks It Down For Us

Protein is often hailed as the "hero nutrient"—and for good reason. It plays a vital role in keeping us healthy, energised, and strong. But with the rise of high-protein diets and snack products, it’s also easy to overdo it. 

Protein is essential for many of the body’s core functions. It helps build and repair tissues, supports hormone and enzyme production, strengthens the immune system, and promotes satiety (fullness). It also helps preserve lean muscle mass, especially important as we age, during illness, or when trying to lose weight. 

More isn’t always better. For most healthy individuals, 2.0–2.2 g/kg per day is the upper safe limit. Going beyond this regularly— especially without a specific medical or athletic need — can: 

- Strain the kidneys in at-risk individuals 

- Displace other vital nutrients from the diet 

- Leads to unnecessary calorie intake, which contributes to weight gain 

Also, protein supplements come from a factory and not a farm, so it is processed. If overdone, it can cause side effects similar to other processed foods.  

The Recommended Dietary Allowance (RDA) for the average adult is 0.8 grams per kilogram of body weight per day.  However, your needs may vary depending on your age, activity level, and health goals.

-  Sedentary Adults: 0.8 g/kg 

- Active Individuals: 1.2–1.5 g/kg 

- Athletes or Muscle-Building Goals: 1.6–2.0 g/kg 

- Older Adults: 1.0–1.2 g/kg 

To calculate your daily protein intake:

1. Check your weight in kilograms 

2. Multiply that by your target range 

Example: A person weighing 70 kg with minimal physical activity would need approximately 56 grams of protein per day (70 kg x 0.8 g/kg = 56 g). 

Balance, variety, and quality matter just as much as quantity. While protein is essential, overconsumption can bring risks, including:

- Kidney stress, particularly in those with pre-existing kidney conditions 

- Digestive issues like constipation or bloating, and acne in females

- Nutritional imbalance from reduced intake of fibre-rich foods 

- Increased calorie intake from protein-fortified snacks and supplements 

- Long-term health risks if protein comes from low-quality sources like processed meats 

I always recommend prioritising whole food sources first — like eggs, lentils, tofu, yoghurt, lean meats, and nuts. When choosing  packaged products, look for those with: 

- 10–20 grams of protein per serving 

- Low added sugar (under 5g) 

- Minimal artificial ingredients 

- Recognisable, whole food-based sources 

Brands like Wellbeing, Cosmix, Optimum Nutrition and The Whole Truth offer good options, but remember, snacks should supplement a healthy diet, not replace meals. 

Protein is a cornerstone of good nutrition, but like anything, balance is key. Focus on quality sources, tailor your intake to your individual needs, and be mindful of clever marketing that pushes "more protein" as always better.