Your protein needs depend on many factors, including weight, age, body composition goals, physical activity, and overall health.

Protein — one of the three macronutrients along with carbs and fat — is essential for human health.

Many types of protein exist in the body. They’re involved in critical bodily processes, including oxygen transport, immune function, the transmission of nerve impulses, and growth.

You may wonder whether you can get too much of a good thing.

Let’s review the science behind protein in the diet and whether you should be concerned about eating too much of it.

The amount of protein your body needs depends on many factors, including your weight, age, body composition goals, physical activity level, and overall health.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

Some experts argue that physically active individuals need much higher amounts of protein than the RDA. Many professional organizations recommend 0.54–0.9 grams of protein per pound (1.2–2 grams per kg) per day.

For athletes, needs may be even higher.

Additionally, pregnant and breastfeeding people, older adults, and those with certain medical conditions have higher protein needs than the general population.

For example, the protein RDA for pregnant people is 0.5 grams per pound (1.1 grams per kg).

There have been some concerns over the safety of high protein diets, including their effects on kidney, heart, and bone health.

However, most of these concerns are not supported by scientific research.

Heart disease

Some people fear that a high protein diet may increase the risk of heart disease. However, research shows that higher protein diets don’t typically harm heart health.

For example, a study that included 12,066 adults found no association between animal or plant protein intake and increased heart disease risk.

Additionally, a 2020 review found no association between higher total protein intake and the risk of death from heart disease.

A 2023 review and meta-analysis also found no connection between a high protein diet and risk of stroke, cardiovascular death, and other cardiovascular-related outcomes.

Bone health

Older studies have raised concerns that high protein diets may lead to low bone mineral density. However, more recent studies have shown that higher protein diets may be beneficial for bone health.

A 2019 review of 13 studies found that higher protein intake above the current RDA was significantly associated with a reduced risk of hip fracture and increased bone mineral density.

Protein is essential for bone health, along with other nutrients, including calcium and vitamin D. In fact, over one-third of bone mass is made of protein.

If you’re thinking about increasing your protein intake or following a high protein diet, consider working with a qualified healthcare professional like a registered dietitian.

They can help ensure that your diet is nutritionally complete and suits your needs.