Going overboard on protein can lead to weight gain and kidney damage, among other issues
Your body needs protein to function. But as with just about everything else in life, too much of a good thing is not actually a good thing at all.
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Registered dietitian Kate Patton, RD, LD, says it’s possible to eat too much protein, especially if you’re following a high-protein eating style like the paleo diet.
She explains how much protein you need, what can happen if you get too much and how to balance your intake to stay healthy.
Honestly, this can be kind of tricky to figure out, especially if you’re not a nutrition expert or a mathematician. The easiest way to do it is to use the USDA DRI Calculator to figure out your daily nutrient needs, including protein recommendations. But Patton explains for us the math and science behind those recommendations.
“Depending on your overall health and how active you are, protein should make up about 10% to 35% of your daily calories,” she says. “We suggest following the standard rule of 0.8 grams of protein per 1 kilogram of body weight.”
To determine your weight in kilos, divide your weight in pounds by 2.2046. Then, multiply that number by .8 to figure out how many grams of protein you should be eating. That means, for example, that a 150-lb. person would need about 54 grams of protein per day.
“If you’re physically active, it’s OK for your intake to be a little bit higher to help with muscle repair and gain,” Patton says.
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Sooo, how much protein is too much? If you’re eating more than the recommended amount of protein on a regular basis, you’re probably overdoing it.
You may be at risk of eating too much protein if you follow a paleo or keto diet or just generally eat high quantities of meat, or if you drink a lot of protein supplements (like shakes or powders) — and especially if you do any of these things and aren’t especially physically active.
Some signs that you’re eating too much protein include:
Eating too much protein in the form of red meat comes with its own set of risks, including heart attack, stroke and certain types of cancer.
The healthiest diet is a balanced, well-rounded diet — one that includes protein, yes, but also complex carbohydrates, healthy fats, and a variety of vitamins and minerals.
Patton shares a few protein pro tips to help you strike the right balance:
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Finally, don’t hesitate to ask for professional input. How much protein you need depends on who you are and what your body is like — your age, weight, activity level, sex and overall health.
“For the most personalized dietary advice, it’s best to talk to a doctor or a registered dietitian,” Patton says. “They can help you figure out how much protein is best for you and how you can incorporate it in the healthiest way possible.”
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