Is Too Much Protein Harmful? Facts and Myths Explained

With the rise of fitness culture, protein has become the "king" of macronutrients. However, a common concern persists: can you eat too much protein? And does it damage your kidneys?

Protein and Kidney Health: The Myth

For healthy individuals with no underlying kidney issues, research shows that high protein diets (e.g., 2-3g per kg of body weight) do not cause kidney damage.

That said, for those with pre-existing chronic kidney disease (CKD), high protein intake should be managed by a healthcare professional.

Potential Side Effects

• Digestive Issues: High protein diets often lack fiber.
• Breath Odor: Excess protein produces ammonia during digestion.
• Unwanted Weight Gain: Protein still has calories. If you eat more than your TDEE, the excess is stored as fat.

How Much Do You Need?

• Sedentary: 0.8 - 1.0g per kg.
• Active: 1.6 - 2.2g per kg.

To find your balance, use our Protein Calculator to determine your exact needs.