Why Too Much Protein Could Be Harming Your Health and the Planet

Protein plays a vital role in keeping the body healthy, supporting everything from muscles to organs. Yet many people consume far more than they actually need. While it fuels energy and aids recovery, too much can lead to unwanted fat storage and even health problems.

The average adult requires about 0.8 grams of protein per kilogram of body weight each day. For women, this equals roughly 46 grams, while men need around 56 grams. Despite this, Americans have consistently eaten between 100 and 110 grams daily over the past decade—well above official recommendations.

Protein helps build and repair tissues, keeps skin and bones strong, and supports muscle function. It also slows digestion, which helps maintain steady energy levels and better blood sugar control. However, eating too much—especially through supplements—can strain the kidneys and cause issues like dehydration, fatigue, and digestive discomfort.

Experts warn that consuming more than 2 grams per kilogram of body weight is excessive. Extra protein, when paired with excess calories, may even be stored as fat. High protein intake also contributes to environmental concerns, as the body excretes nitrogen-rich urea, which can harm ecosystems.

A balanced approach is best. Mixing plant and animal proteins provides fibre, vitamins, and minerals while reducing reliance on red or processed meats. Lean animal proteins, in particular, support heart health when eaten in moderation. Most people already get enough protein from food alone, making supplements unnecessary for the average diet.

While protein remains essential for health, overconsumption brings risks rather than benefits. Sticking to recommended amounts and choosing a variety of sources ensures the body gets what it needs without unnecessary strain. For most, a well-rounded diet already provides sufficient protein.