Is too much protein bad for you?

alexnovz · March 2022

Hi all, just got the premium version of MFT. Just wanted to check -- I am under my fat and carb target for the day but over my protein target by 39g. Is that a bad thing, to be over your protein target? If so, please could you explain why?

AnnPT77 · March 2022

Depends, but mostly not a problem. If someone has or is at risk of kidney disease, then protein may need to be limited.

Also, what matters is averages over time, for most nutrients: A little over one day, a little under the next, averaging out around where you want them . . . totally fine.

Sometimes, on reduced calories, the basic default MFP percentages may put protein goal in the lower zone of adequate. If your goal is moderate for your body size, exceeding it should extra-much not be harmful. It might even be beneficial. (For sure, it won't hinder weight management - in a direct sense, that's all about calorie balance.)

Under on fat, if that's a consistent thing, may not be nutritionally ideal. Fat is an essential nutrient: We need to eat some, and it helps cellular health, absorption of fat-soluble vitamins (A, D, E, K), and more. But even there, it matters how much under you are, and whether it's a persistent pattern in your eating.

Carbs levels theoretically don't matter: Not an essential nutrient like protein or fat (in the technical sense that our bodies can't manufacture protein or fat out of other nutrients, but it can manufacture what amounts to carbs). As long as you don't have a health condition (such as diabetes) that requires you to manage carbs, any level that helps you sated, energetic and happy is fine.

There is a good thread here about macronutrient settings for weight management:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

The links below are an evidence based protein needs "calculator", plus a discussion document about protein needs and the relevant research (written for non-specialists), from a site generally regarded as both current with research, and neutral (they don't sell supplements, for example):

https://examine.com/nutrition/protein-intake-calculator/
https://examine.com/guides/protein-intake/

That'll give you an idea where your "over goal" values fall in the range of needs. It's unlikely that being over on protein by 39 grams is a problem, as long as you're healthy, and as long as that isn't preventing you from getting other vital nutrients you need on appropriate calories (fats, fiber, micronutrients).

Caveat: I'm no registered dietitian, just a nutrition conscious amateur . . . but I hope that helps.

ciaoder · March 2022

What she said.

@AnnPT77 ….you’re tops

I2k4 · March 2022

The trick I use overdoing a single day (usually protein or a social sweet treat) is to diarize it next day, to start it off with a compensating deficit instead of forgetting about it. I agree nutrition can reasonably balance out over several days, and like the one-week review Nutrition button (Android app) - others may have medical or motivational reasons to be more fastidious about it.

lemurcat2 · March 2022

I agree with what Ann said, but also -- assuming you don't have a kidney problem and a medically prescribed diet -- the MFP protein goal operates as a minimum rather than a max. No reason at all to be bothered by going over somewhat. I might be concerned about excessive protein if it meant you were prioritizing protein over other foods that are also important, and thus not getting enough other stuff, but that would be rare and generally you would be way, way over, and low on things like fiber and fat and micronutrients, not just a little over and otherwise good.

AnnPT77 · March 2022

Just as a word of support, of the "I do as I say" type: Yesterday, I was 41g over my 100g personal protein minimum (I'm not big) - so over by 41%. Still I was within calorie goal, and ticked my other nutritional-goal boxes.

I'm cheering about that, personally. I might even brag about it on some relevant thread. Oh, wait . . . 😆🤣

Is too much protein bad for you?

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