Dr. Christopher Labos said that many people are consuming excessive amounts of protein due to current fitness trends.

This guidance comes as protein supplements and high-protein diets have become mainstream, often leading consumers to exceed the biological needs of their bodies.

Speaking with CTV News, Labos said the common misconceptions regarding how much protein the human body requires to function. He said that while protein is essential for muscle repair and overall health, more is not always better.

For most adults, the recommended daily protein intake is 0.8 grams per kilogram of body weight [1]. This baseline is intended to maintain nitrogen balance, and support basic physiological functions for those with sedentary or moderately active lifestyles.

However, requirements shift for individuals with higher physical demands. Athletes or those engaged in regular strength training typically require between 1.2 and 2.0 grams per kilogram of body weight per day [2]. This increased range supports the repair of muscle fibers damaged during intense exercise.

Labos said that exceeding these recommended levels does not necessarily lead to faster muscle growth. He said that the body has a limit on how much protein it can utilize for muscle synthesis at one time.

Excessive intake can lead to other complications. When the body processes surplus protein, the kidneys must work harder to filter out the nitrogen byproducts. For individuals with underlying kidney issues, this added stress can be dangerous.

Labos said that people focus on whole food sources before turning to supplements. He said that a balanced diet often provides sufficient protein without the risks associated with highly processed powders, or bars.

“Most adults need 0.8 grams of protein per kilogram of body weight daily.”

The disconnect between marketing claims for protein supplements and clinical nutritional requirements creates a public health risk. While high-protein diets are effective for specific athletic goals, the general population may be inadvertently stressing their renal systems by following fitness trends that ignore individual biological needs.