Explore the role of protein in your diet: what it does, how much is optimal, source quality (animal vs plant), and the risks of too little or too much. Learn how to include protein smartly and balance your macros for health and fitness.
Obsession with protein
These days, there’s a growing obsession with protein. Everywhere you look—snacks, bars, and even ultra-processed foods—claims of “extra protein!” are plastered on the front of the packaging, with of course a high amount of simple carbs (refined sugar) which is hidden somewhere in the label. But how much protein is too little, how much is too much, and what does the science actually say about what’s healthy? Let’s dive in.
Why Protein?
Protein is an essential macronutrient—part of your “macros” along with carbs and fats—that the body can’t do without. Every cell and tissue in your body uses protein, whether it’s to build muscle, maintain bones, repair skin, make enzymes and hormones, support immune health, carry oxygen (think hemoglobin), or maintain fluid balance.
How Much Protein Do You Need?
Here are the general guidelines (but remember: individual needs vary):
For healthy adults, the standard Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day.
If you’re more active—working out, running, burning more calories—it’s usually good to aim for 1.2 g/kg ± ~0.2 g/kg per day. That helps prevent muscle loss, supports recovery, and helps you meet your performance goals.
As a percentage of daily calories, protein should typically make up 10-35% of your total intake, depending on age, physique, and activity levels.
Also note: if you’re pregnant, recovering from illness, or have certain health conditions, a nutritionist or doctor may recommend more (or in some cases less).
What Happens If You Don’t (Or Overshoot)?
It’s not just about hitting a target; there are consequences both for too little and too much protein.
Too little protein can lead to muscle loss (especially when you’re burning calories or aging), a weakened immune system, fatigue, and slower wound healing. Over time, it may cause skin and hair problems, bone loss, anemia, hormonal disruptions. In severe cases (especially in children), deficiency leads to conditions like kwashiorkor.
Too much protein isn’t always better. While many healthy adults tolerate higher protein intakes, excess protein can increase the strain on kidneys (because they filter out the byproducts of protein metabolism like urea, ammonia, creatinine) and may be problematic if you already have kidney issues. Also, eating too much protein, especially from certain animal sources, might come with too much saturated fat, less fiber, and imbalance in macro ratios.
A tip: Track your protein intake and it’s better to spread your protein intake across meals rather than loading one single meal. That improves absorption, stimulates muscle protein synthesis better, and reduces stress on metabolic pathways.
Protein Sources: Animal, Plant & Quality
Not all protein sources are equal. The quality, amino acid profile, calorie load, and other accompanying nutrients/fats matter a lot.
Complete and incomplete proteins are those that have all nine essential amino acids (EAA) in amounts sufficient for body needs. Historically, animal proteins (meat, eggs, dairy, fish) are said to be complete and plant proteins are said to be incomplete. But, recent studies show plants having complete amino acid profile too, with content and proportion of EAAs somewhat inferior to animal proteins. So no need to worry if you are a vegetarian or a vegan the good news is you can combine different plants in your diets across the day (or in meals) to get all EAAs in optimal proportion. Classic examples: rice + beans, lentils + rice, hummus + whole grain bread.
Balancing animal vs plant proteins: Animal sources are generally more protein-dense and immediately rich in EAAs; but they often carry more saturated fat and less fiber. Plant proteins provide fiber, lower saturated fat, often richer vitamins/minerals (depending on the plant), and tend to be gentler on gut health/environment. A mix or balance is typically healthiest.
Bioavailability & “protein package”: The form in which protein comes matters cooking method, what else is in the food (fiber, fat, anti-nutrients) etc. For example, well-cooked legumes, soaked or sprouted grains/beans increase digestibility. Lean meats or low-fat dairy will give you protein with fewer unhealthy fats.
Conclusion
Protein is more than just a buzzword—you truly need it for building and maintaining your body’s structure, supporting immunity, repairing tissue, making enzymes and hormones. The trick isn’t just piling on protein, but figuring out how much you need (which depends on your weight, activity level, health status), choosing quality protein sources (animal, plant, or a mix), and matching them with balanced fats and carbohydrates in your macros. I recommend a balance between plant and animal proteins to meet your protein goals. Depending on your region, feasibility, and what your body digests best, choose a mix of sources to avoid nutrient gaps
A good strategy: aim for around 0.8 g/kg if you’re moderately active; bump it up if you train hard or have special demands. Spread protein intake through the day, pick complete sources, include variety, and don’t forget that other macros matter just as much. If in doubt, consult a nutritionist who can personalize things for you.
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