Spoiler: It's pretty hard to get there.
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| | | Eating protein provides a host of health benefits. It can make you feel full longer, increase muscle mass, and curb snack cravings, to name a few. And while the amount you need each day depends on your age, your sex, and other health factors, everyone needs some amount of protein to survive. | | But can you overdo it with protein? Jessica Sandoz, a registered dietitian at Healthline, answers that and other pressing protein questions below. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
December 26, 2024 • 4 min read | | | |  | | | | Q: | What happens when you eat too much protein? | | | A: | The tolerable upper limit for protein is 3.5 grams per kilogram of body weight per day. For a 150-pound person, that's 239 grams of protein per day. Consuming more than this may cause kidney, digestive, and blood vessel abnormalities over time.
However, the vast majority of people don't have to worry about eating that much protein, because it's pretty difficult to achieve — the one exception being if you supplement with protein powder. But even in that case, you're unlikely to reach toxicity.
So, how much should you eat? That really depends on who you are, your current health status, and your goals. The current recommended dietary allowance is 50 grams per day for adults. However, certain groups — those who are very physically active, trying to build muscle, or pregnant — will need more than that.
Another important thing to keep in mind is that your protein intake should be spread throughout the day because your body can use only so much at a time. According to a 2018 research review, a 150-pound adult who has the goal of building muscle should shoot for around 27 grams of protein 4 times a day. Eating more than that per sitting won't hurt you, but you probably won't benefit from it.
As a refresher, the Dietary Guidelines for Americans 2020–2025 suggest the following daily macronutrient ratios: - Protein: 10% to 30% for people ages 4 through 18 years; 10% to 35% for people older than age 18 years
- Fats: 20% to 35% for people ages 4 years and older
- Carbohydrates: 45% to 65% for everyone
Some other caveats about protein intake: - Certain medical conditions may require limiting your protein intake — for example, certain stages of chronic kidney disease. If you live with any chronic health conditions, make sure to ask a medical professional about nutritional restrictions.
- If your goal is weight loss, eating too much protein can put you over your calorie goal, which can cause weight gain. If this situation applies to you, you may find it helpful to track your food to stay aware of how many calories you're eating each day.
- Some high protein diets, such as those with lots of red meat and/or full-fat dairy, are high in saturated fats, which may increase your risk of heart disease.
- Getting a high percentage of your calories from protein means you may be missing essential nutrients found in other foods like whole grains, fruits, and vegetables.
| | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Cheers | | | | |  | | Bormioli Rocco Line Water Glass | | Looking for glasses with a contemporary pattern and a retro feel? These stylish and durable glasses from the Italian company Bormioli Rocco may be what you're after. This company has been in the dishware production game for 199 years, so I think it's safe to say that they know what they're doing. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | | | | Get personalized recipes based on your unique dietary needs and interests — delivered to your inbox every month! | | | | | | | | | | | | What we're digesting | | 🥗 15 recipes for people with breast cancer. These nourishing meals can promote overall well-being during this challenging time. | | ☕ Are coffee and tea off-limits if you have GERD? Not necessarily. But there are some factors to consider. | | 🍝 Gluten-free pasta tossed with Brussels sprouts, lemon, and ricotta. Yes, please! | | 🫄 Weird pregnancy symptoms no one tells you about. For example, you may taste metal. | | | Thanks for reading, my fair friends. I hope you're taking it easy today. | | | Until next time, |  | Take care of yourself, and we'll see
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