ARE YOU EATING TOO MUCH PROTEIN? DOCTORS WARN THE POPULAR DIET TREND COULD BACKFIRE

From protein pasta and yogurt to protein pancakes and even protein water, it seems like nearly every food now comes with an extra dose of the popular macronutrient. High-protein diets have become one of the biggest nutrition trends online, promoted by influencers, athletes, and health enthusiasts alike. But doctors say the reality may be very different from what social media suggests.

       

Why More Protein Isn’t Always Better for Your Body

According to gastroenterologist Lisa Ganjhu of NYU Langone Health, protein is currently having a major moment in the wellness world. While protein plays an essential role in building muscle, supporting metabolism, and regulating blood sugar, experts warn that many people may actually be consuming more than their bodies need.

 

Nutrition specialist Amy Burkhart explains that the average Western diet already provides adequate protein for most adults. In fact, studies cited by the Centers for Disease Control and Prevention have suggested that many Americans have been exceeding recommended protein levels for years, and the trend has likely grown with the rise of protein-focused foods.

Health guidelines offer a useful baseline for daily intake. According to recommendations referenced by the National Library of Medicine, protein should make up roughly 10% to 35% of total daily calories. Another general rule is about 0.36 grams of protein per pound of body weight. That means someone weighing 140 pounds might need around 50 grams per day, while a 200-pound adult may require closer to 70 grams.

However, those numbers can change depending on lifestyle and fitness goals. People who exercise regularly, especially those focused on strength training, often benefit from slightly higher intake to support muscle recovery. Older adults may also need more protein to help counteract the natural loss of muscle mass that occurs with aging.

Despite its importance, experts warn that consuming too much protein doesn’t offer additional benefits once the body’s needs are met. Most specialists recommend avoiding chronic intake above about two grams per kilogram of body weight per day, a level associated with consistently high protein consumption.

When protein intake climbs too high, some people may notice warning signs. These can include bad breath linked to ketosis—often called “keto breath”—digestive discomfort like constipation or diarrhea, and even dehydration as the kidneys work harder to process protein waste products. For most people, the healthiest strategy isn’t extreme protein loading, but a balanced diet that includes fiber, healthy fats, and carbohydrates alongside moderate protein.

2026-03-12T19:27:06Z