You see it everywhere - protein powders, shakes, high protein pasta, protein water, coffee, chips, and the list goes on. In fact, protein supplements such as powders and shakes are so popular among Americans that 46 percent admit to drinking them regularly, according to Statistica.  You’ve heard that protein is good for you, but how much do you need, and how much are you getting? The messaging regarding how much protein to eat is confusing: Some sources say two grams of protein per kilogram of body weight, but some suggest even more than that. It gets overwhelming with increased promotion of foods that are naturally high in protein, but then the encouragement to use supplements and food products with added protein leaves you wondering if you need more. Before diving into how much, it’s important to first learn about the role that protein plays in the body while on a weight care journey.

Protein is one of the three macronutrients besides carbohydrates and fat that the body needs to work optimally. Protein is found throughout the body (hello, muscles) and is important for cell growth and turnover—and not just when your muscles are growing, but when you’re fighting illnesses, too. Protein provides structure, function, and regulation of the body’s cells and organs. Even more interesting, protein acts as a messenger and is responsible for many of the chemical reactions happening in the body.

During a weight care journey, getting enough protein is important to not only keep you fuller for longer, but it’s crucial for maintaining lean muscle mass. (When you lose weight, not only do you lose fat, you also lose muscle and blood.)  It’s no secret that popular low-carb, high protein diets produce quick, significant weight loss. However, too much of a good thing isn’t always a good thing, and there are some risks to overdoing it that you should be aware of. 

It can cause metabolic damage. If a Porterhouse or thick-sliced bacon comes to mind when you think about protein, it may be time to switch up your repertoire. Meat of course has a place in a healthy and well-balanced diet—and it’s important to choose lower fat and lean cuts often. Especially in the United States, diets very high in protein are often higher in saturated fat (think juicy, fatty steak, and high-fat dairy) which can put you at an increased risk of heart disease and Type 2 diabetes.

It increases the chance of dehydration and kidney issues. A diet high in protein and lower in carbohydrates creates changes that can significantly increase the risk of forming kidney stones, especially among people who stick to that kind of diet long-term. Eating more protein encourages crystals to form in urine, throwing off the balance between crystals and the liquid it takes to dilute them. (Stay hydrated!) High protein diets also encourage your body to pass more calcium—which isn’t ideal, because you need it for bone growth and healthy muscles, too.

You’re more likely to get constipated.  While protein may not be the main culprit here—eating or drinking a lot of protein isn’t directly linked to constipation—it’s more that you’ll have less room in your diet for foods that prevent constipation. Those who hyperfocus on eating protein often don’t notice their fiber intake. It is important to consistently pair your protein with vegetables, fruits, and whole grains to make sure you’re including fiber in your diet, which helps prevent constipation. 

Protein should make up about 10 to 35 percent of your total daily calories, according to the US Dietary Guidelines for Americans. For example, if you were to eat a 2,000 calorie diet, this would mean that you should ideally be getting 50 to 175 grams of protein per day (10 percent of calories from protein would total 200 calories’ worth of protein. There are four calories in each gram of protein, so 200 calories is 50 grams.) To put that into perspective, the Recommended Daily Allowance (RDA) suggests that normal healthy adults eat at least 0.8 grams per kilogram of their body weight per day. However, research has shown that the optimal amount of protein for people on a weight care journey may be slightly higher, at 25 to 35 percent of total daily calories, or 1-1.2 grams per kilogram of ideal body weight. 

All in all, you are more than likely getting enough protein in your diet if you are eating three balanced meals like the one in our Found plate guide and if you include lean protein in your snacks when you can. It’s important to switch up and enjoy different sources of protein for variety.