Protein is absolutely essential for building strong muscles and bones, and for overall good health.
Many Americans are recognizing the benefits of protein. According to Nielsen, 83 percent of Americans consider protein an important part of their diet.
While it’s possible to get enough protein from food sources like meat, fish, eggs, and soy, many people choose to supplement with protein shakes and bars. The U.S. market for protein supplements was around $8.4 billion in 2021 and is projected to grow about eight percent every year, according to Grand View Research.
However, it’s important to remember that too much protein can be harmful, just like too much of anything else can be.
So, how much protein is too much? Let’s find out.
How much protein do you need?
The recommendations for protein intake vary, but the Dietary Guidelines for Americans suggest consuming between 10 and 35 percent of total calories from protein.
A better approach is to aim for between 1.2 and 1.6 grams of protein per kilogram of body weight.
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Where you fall in that range depends on your goals and activity level, according to Tabitha B. Nicholas, registered dietitian.
“Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.”
So, if you weigh 185 pounds,
