Too much protein could harm your health and the planet

Protein plays a vital role in keeping the body strong and healthy. It supports muscles, skin, hair, organs, and bones while aiding in wound healing and tissue repair. Yet experts warn that eating too much can lead to health issues and even harm the environment.

The average adult needs about 0.8 grams of protein per kilogram of body weight to maintain muscle and overall function. For those who are very active, up to 1.2 grams per kilogram is often enough. Anything beyond 2 grams per kilogram is considered excessive for most healthy people.

Over the past two decades, protein intake in the USA has climbed steadily. In the early 2000s, people consumed around 100 grams daily. By the 2020s, that figure had risen to between 110 and 120 grams. The increase comes from higher meat consumption, the popularity of diets like keto, and the growth of protein supplements and fortified foods.

Too much protein can cause strain on the kidneys and lead to dehydration, bad breath, headaches, and digestive issues. Excess protein is also broken down into nitrogen-rich urea, which gets excreted and contributes to environmental nitrogen pollution.

To stay balanced, health experts recommend knowing your personal protein needs. A mix of plant and animal proteins, along with lean meats, can help. They also advise caution with protein supplements, as whole foods often provide better nutrition.

Protein is essential for health, but moderation is key. Eating the right amount supports muscle function and avoids unnecessary strain on the body. For tailored advice, consulting a dietitian or doctor can help determine the best protein intake for individual needs.