The Truth About Protein: How Much Do You Really Need?

Protein is undeniably fantastic. It aids in building strong muscles and bones, as well as in the overall well-being of the body. It’s just that good for you!

We’ve been advocating the perks of protein for a really long time, and it’s paying off. According to Nielsen, 83 percent of Americans consider protein an important part of their diet, and over half intentionally seek out high-protein foods. (The same report also points out that many people aren’t clear on which foods are a good source of protein, but that’s another issue.)

While it’s certainly possible to get enough protein from food sources like meat, fish, eggs, and soy, many people choose to supplement with protein shakes and bars throughout the day. 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.

But is it possible to have too much of a good thing? The answer, of course, is yes. Too much of anything can be harmful—even drinking too much water can be fatal.

Whether you’re loading up on protein as part of a strength-building routine, a low-carb diet, or just because you really love beef, it’s important that you don’t overdo it.

Here’s what to know about how much protein is too much, and what you should keep in mind when you’re upping your intake.

How much protein do you need?

The recommendations are scattered.

The Dietary Guidelines for Americans recommend that the average person consume between 10 and 35 percent of their total calories from protein. If you eat 2,500 calories per day, that’s between 250 and 875 calories from protein, or between 63 and 219 grams per day—a massive range. By weight, the minimum recommended amount is 0.8 grams per kilogram of bodyweight; for a 185-pound man, that’s just 67 grams per day.

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A better approach is to aim for between 1.2 and 1.6 grams per kilogram—for a 185-pound guy, that’s 90 to 120 grams per day.

Where you might fall in that range depends on your goals and your activity level. “Exercise increases your need for protein intake to support muscle protein synthesis,” says Tabitha B. Nicholas, registered dietitian based in Lake Charles, Louisiana. So, anyone who exercises regularly and wants to build muscle should aim for the upper end of that range.

“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,

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