The truth isnt either of these.
Some of us may need more, while others get more than enoughbut more isnt necessarily harmful.
Heres how to figure it all out.
That number, theRDA, is the basis of textbook and government guidelines.
Most Americans eat more than that.
Studies like that one have led to a sort-of myth that we areall eating too much protein.
Its more correct to say that on average we are eatingmore than enoughprotein.
Thats a good thing!
After all, we wouldnt want to eat less than enough.
And its only the minimum for people living an averagely sedentary life.
Again, thats nottoo much; its within the range that their body can put to good use.
This range goes up to 0.82 g/lb, depending on the athlete and their sport.
Thats 123 grams for a 150-pound person, or 164 grams for a 200-pound person.
The extra protein wont hurt you, but it could make you gain weight.
Heres whats going on in your body.
But we only need so much.
Instead, that extra protein is just…food.
Just like we can burn fat or carbohydrates as fuel, we can burn protein.
No, the calories from the protein are still being stored or burned like any other calories.
Your pee justcontains an indicatorof the fact that you ate some of your calories in the form of protein.
Perhaps a grilled cheese or a small dessert instead of an umpteenth dry chicken breast.
There is no level of protein, it says, that is associated with adverse effects.
Instead, they recommend that protein make up between 10 and 35 percent of adults calories.
So if the National Academies dont think high protein intakes are dangerous, who does?
Mainly people who arent up on the science, and groups like the pro-vegetarianPhysicians Committee for Responsible Medicine.
They list kidney disease, cancer, and kidney stones as downsides of a high protein diet.
But we need to remember thatproteinis not the same thing asmeat.
That makes the strain idea a tough sell.
Thats your enough.Track what you eatto see to it youre getting an amount close to that.
Then, to find your personal too much, look at your calories.
Does 300 grams of protein (thats 1200 calories) really fit into your diet?
Illustration by Sam Woolley.
