How much protein is too much? High protein diets are popular because of their association with weight loss. So, we have to know how many protein should be intake daily. Proteins are the most important molecules in the human body and play many biological roles. It is advisable to consume a certain amount of protein, usually in relation to how much a person weighs. This protein calculation is usually done with a ratio of 1 gram of protein for every 1 kg of body weight.
The Recommended Dietary Allowance or RDA for protein is not only based on body weight, but this depends on several factors, including age, gender, breastfeeding or pregnancy, activity level. For adults, it is generally recommended that for every 1 kg of body weight, 0.8 kg. Finally, pay attention to body weight.
Protein Intake Recommendation Table
|Life stage and gender||RDA in grams (g) per day|
|Infants and children|
|19–70 years and older||56.0|
|14–70 years and older||46.0|
|Pregnant or breastfeeding women|
If a person has high activity every day, then he needs more protein than those who do not have high activity. In a 2016 study, the recommended amount of protein based on activity levels was as follows:
- 1.0 g of protein for every 1 kg of body weight with minimal activity
- 1.3 g of protein for every 1 kg of body weight with intermediate activity
- 1.6 g of protein for every 1 kg of body weight with intense activity.
While people are pregnant and breastfeeding, they also need more protein than those who are not pregnant. There is also research which states that the amount of protein a person needs to take in depends on age.
As a 2016 study, it is stated that older adults need more protein intake than younger adults. It aims to maintain health as we get older.
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The amount of protein per body weight of older adults in the study was 1.2 – 1.6 grams. This is very important to prevent muscle loss.
So, the amount of daily protein intake varies from one person to another depending on several factors that we mentioned above.
Side Effects from Too Much Protein
Although we mentioned above that per kg of body weight a person consumes 1 gram of protein or 1.2-1.6 grams of older people. However, the habit is that someone can still consume 2 grams of protein per 1 kg of body weight.
In fact, some people who have very intense activities such as elite athletes, they can consume protein up to 3.5 grams per 1 kg of body weight without finding side effects.
However, there are also studies that state that a high intake of protein every day or as much as 2 grams of protein for every 1 kg of body weight can cause health problems. Among the things that can be marked that someone is having excess protein are as follows:
- Fatigue that’s hard to explain
Then, the side effects of excess protein can also cause serious health problems, such as:
- Blood vessel disorders,
- Cardiovascular disease,
- Liver injury and kidney disease
Apart from these problems, health experts also attribute a link between chronic protein excess with health problems, such as the occurrence of type 2 diabetes, the occurrence of cancer, osteoporosis and osteopenia.
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Is a High Protein Diet Safe for Health?
The IOM provides insight and suggests that 10% -35% of a person’s daily energy should come from the protein they consume. Some people can safely consume lots of protein up to 2 or 3.5 grams per kg of body weight, which is usually the case for those who are under certain conditions such as being pregnant, athletes, nursing women, and those who work hard every day who are demanding. physically to be strong.
At this time, researchers are also not sure whether a very high-protein diet is safe for someone who is also reducing carbohydrate intake in a weight loss diet.
Effects of Excess Protein on Weight Loss
As medicalnewstoday.com says that high protein in the daily diet seems to be able to lose weight.
Why: Foods high in pritein will lead to a longer feeling of fullness and this will help one to stick to smaller portions of food.
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A small study conducted on an obese girl showed that a high protein intake was useful for her. The intake of high-protein foods can control the nerves so they don’t like snacking and overeating. This study shows that a high-protein diet can reduce body weight, especially when accompanied by physical exercise.
Well, even if we conclude that a high protein diet is good for weight loss, it is not enough here. There is still a lot of research needed so that we know more about the relationship between weight loss and high protein intake, especially in conjunction with diets high in protein and restrictions on carbohydrate intake.
How to Consume High Protein and Stay Healthy?
There are many foods that are sourced from animals and plants that are high in protein, including meat, nuts, dairy products, legumes, and seeds. To lose weight, not all types of protein are good for consumption. Likewise, to keep your diet healthy, there are proteins that need to be consumed more and there are those that must be reduced.
For those of you who want to lose weight, a healthy protein-rich diet is as follows. Not only rich in protein, but your diet must be low in calories.
- 3 ounces (oz) skinless chicken breast (less than 26 g protein and 113 calories)
- 6 oz greek yogurt (less than 17 g protein and 100 calories)
- 1 scoop of whey protein (contains less than 24–26 g and 130 calories)
- 2 large eggs (contains less than 12 g protein and 144 calories)
- ½ cup tofu (less than 10 g protein and 95 calories)
- 2 tablespoons (tbsp) peanut butter (less than 8 g protein and 190 calories)
- ½ cup beans (less than 8 g protein and 110 calories)
- 1 cup cooked oatmil (contains less than 6 g protein and 165 calories)
- 1 oz almonds (less than 6 g protein and 165 calories)
- ½ cup cooked quinoa (less than 4 g protein and 110 calories)
Who Should Avoid High Protein Foods
We already explained how much protein is a lot, and we also know who should consume more protein than the normal ratio set by the RDA.
So, not everyone is good at consuming foods high in protein, even some people should avoid foods high in protein. Among those who should avoid foods high in protein are those associated with indigestion. If a high-protein diet has side effects, you should limit your protein intake. Among the health problems that may occur due to the side effects of excess protein are as follows:
- Liver and kidney problems
- Causes a lack of carbohydrate intake
And it can cause a deficiency in nutrients that are essential for metabolizing protein, including glucose, arginine, glutamine, vitamin B6, vitamin B12 and being deficient in nutrients needed for protein metabolites, including glutamine, glucose, arginine, and vitamin B-12, folate and vitamins B-6.
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A high-protein diet has been widely discussed lately. This type of diet that is on the rise is also being tried by many women to successfully lose weight.
It’s true, high protein diet can control appetite, and lose weight. It should be noted that the amount of protein that must be consumed every day varies from one another, because there are many factors that influence it.
However, habit, a person is safe to undergo a high protein diet as long as it does not limit carbohydrate intake and does not include people with liver and kidney disease. If you want to follow a high protein diet for the long term, then consult a qualified doctor and nutritionist.