How much protein is it safe to eat?

Once the buzzword of athletes and fitness fans, protein has become mainstream. Products line our supermarket shelves with the promise of hitting your protein needs and social media feeds are bombarded with high-protein recipes. The hashtag #protein has more than 30 million tags on Instagram alone.

As part of a well-balanced, healthy diet, protein has plenty of good things going for it. It's said to help with weight loss, external because it makes you feel fuller for longer. And, it can support muscle growth and repair. But there are also claims of potential risks with eating too much protein – from poor kidney health to gaining weight.

With this much noise, it's hard to know exactly how much we should be eating (and to understand why we're even eating it in the first place). So let's get back to basics…

Protein is considered an essential macronutrient – aka we need it to survive. Often referred to as the building blocks for our body's tissues (our muscles, skin, hair, blood and bones), it helps our bodies grow and repair.

Protein is created from amino acids, which the body makes either from scratch or by modifying other amino acids, and animal protein delivers all the essential amino acids that we need.

Plant proteins also provide amino acids, though some are low in certain essential amino acids, external. Because of this, eating a variety of plant-based proteins throughout the day is a good way to get all the amino acids the body needs.

High-protein foods include:

In the UK, the British Nutrition Foundation, external and Government, external say that adults should be aiming for 0.75kg of protein for every kilogram of bodyweight. That works out about 56g/day for a 75kg man and 45g/day for a 60kg woman.

If you're aiming for the above (and don't fancy dragging out the scales), that roughly looks like two palm-sized portions of meat, fish, tofu, nuts or pulses a day.

Some experts though, argue we should eat more - with dietitian Dr Linia Patel explaining "There are newer methodologies to estimate protein needs that have come into play, focusing on improving health – not just on avoiding poor health. These predict the intake for adults should actually be 1–1.2g."

According to the National Diet and Nutrition Survey, many of us, are eating more than either, external of the two recommendations.

With some people getting their protein fix in one go via powders and shakes, is there a limit to how much protein you should consume, external?

For healthy adult men:

For healthy adult women:

Eating up to twice the current 0.75kg per kg of body weight recommendation, external is thought to be safe for healthy adults, but when it comes to packing in excessive amounts of protein, nutritionist Doctor Helen Crawley says: "There's no benefit to having very high protein intakes."

Anyone looking to significantly increase their protein intake should consult with a medical professional first.

As we age, we go through a process called sarcopenia, external – the loss of muscle mass. It affects men and women, but women feel it more because of a dramatic drop in oestrogen from around age 40, while men's muscle loss starts in the late 40s/early 50s and is more gradual.

For this reason, women over 40 are encouraged to eat more protein alongside weight-based resistance exercise to maintain muscle, external and prevent wear and tear.

A good starting point for healthy older adults is (the previously mentioned) 1-1.2g of protein per kilogram of bodyweight, external per day.

Some high-protein foods, such as processed meats and ultra-processed protein bars, are less healthy than others due to additional fat and salt, and so should be eaten in moderation.

Protein also contains calories and, like any food, can contribute to weight gain if not eaten as part of a balanced diet.

In terms of more chronic negative effects, there's not enough modern evidence, external to support the idea that consuming too much protein harms kidney health, external or bone health, external in healthy adults. People with existing kidney conditions, external may need to limit their protein intake and should consult their doctor.

For those exercising regularly, protein helps muscle development and recovery, external.

Protein powders, shakes and bars, and protein-boosted foods are now widely available and can contribute substantial extra protein to our diets.

It's generally acknowledged that a healthy diet alone can provide enough protein, external, but many experts accept that supplements can be a convenient way to meet the daily recommended allowance, particularly for those with specific medical conditions.

Originally published August 2019. Updated February 2026.

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