6 Signs You Could Be Eating Too Much Protein

Fat and carbs both have their fair share of haters, but protein is pretty much always getting good press. It's easy to see why: Protein is an essential nutrient for strong bones, muscles, skin and pretty much every other part of the body, and it is responsible for thousands of different chemical reactions to make sure your body functions at its best. But that doesn't mean more is always better.

The National Academies of Sciences, Engineering and Medicine recommends consuming between 10 and 35 percent of the daily calories from protein (equivalent to 50-175 grams, based on 2,000 calories/day), also called the Acceptable Macronutrient Distribution Range (AMDR) for protein. The recommended dietary allowance (RDA) for protein is only 0.8 grams per kilogram of body weight, which many experts agree is too low, according to a 2023 review published in Nutrients.

So, how much is too much? For exercising and healthy individuals wanting to build and maintain muscle mass, 1.4-2.0 grams of protein per kilogram of body weight per day is appropriate and falls right in line with the AMDR, according to the International Society of Sports Nutrition 2017 position stand on protein and exercise.

People often adopt high-protein diets hoping to lose weight or tone up, but consuming protein well above the recommendation may do more harm than good for some individuals, often compromising at the expense of fiber, carbohydrates or other necessary nutrients.

Curious if you're overdoing it with protein? Here are some key warning signs that might indicate you're consuming more protein than your body needs.

1. You Always Have to Pee

If you feel like you always have to pee, it could be because you eat too much protein. Our kidneys can only process so much protein at once, so the waste from the protein that is being broken down may build up.

In a study looking at nocturnal polyuria (waking up at night to pee), researchers found that individuals who ate more protein at dinner had higher urea and sodium excretion, which could lead to the urgency to urinate, according to the 2020 study published in the Journal of Clinical Medicine. Urea is one of the main waste products of protein metabolism, so more protein means more urea is produced and this may send you to the restroom more.

2. You Feel Like You're in a Funk

A high-protein diet might have helped you tone up for summer or get closer to your goal weight, but could it also contribute to your blue mood? Maybe, especially if your protein-to-carb ratio is way off base or if you are focusing on a specific type of food for your protein.

Proteins are made from and then subsequently broken down into amino acids. One particular amino acid, tryptophan is needed to make serotonin—your body's "feel good" hormone. So, in this sense, proteins are good for your mood, if they are coming from a variety of plant and animal sources.

Research involving almost 500 Iranian women found that higher intakes of animal proteins were associated with higher reports of depressive symptoms, according to a 2023 study published in BMC Public Health. However, other research has found the opposite to be true, indicating that optimal protein in the diet reduces the risk of depression, according to a 2023 review study published in Nutrients.

So, if you're feeling like you're in a funk, focus on eating balanced portions of carbs, protein and fat by following the USDA MyPlate, or adding more variety to types of proteins you are choosing.

3. You're Constipated

High-protein diets are often low in fiber, especially when your main protein sources are animal products—which can wreak havoc on your digestive system. Fiber helps move everything along your intestines, and it can only be found in plant-based foods, including whole grains, legumes, vegetables, fruits, nuts and seeds.

Consider mixing up your protein intake with foods that deliver both fiber and protein, like whole grains, beans or tempeh, which can make a huge impact. You can also try ramping up your fruit and vegetable intake to get way more health benefits than just getting regular again—think protecting your body from chronic diseases and weight gain, and keeping your gut healthy, just to name a few.

4. Your Weight Is Creeping Back Up

High-protein diets are often praised for helping people drop a dress size or two in as short as a week—but the long-term effects aren't as desirable. Following a high-protein diet often means eating very few carbs, which isn't sustainable for most of us in the long run. This can lead to food cravings and less energy to get your morning workout in and can make you regain the weight you worked so hard to lose.

Sandra Aamodt, Ph.D., is a neuroscientist who has spent years studying the brain-weight link. She told EatingWell, "Don't do anything to lose weight you're not willing to do forever." This is because your brain can certainly adjust its behaviors once you lose the weight, but it needs you to continue your efforts to maintain it. Opting for restrictive diets—like low-carb—may not be your best bet for long-term health.

5. You're Tired All the Time

Even if you're someone who gets those coveted eight hours of sleep every night, eating too much protein can still leave your body tired for several reasons. Also, eating too few carbs can affect our brains, preventing us from being sharp, focused and energized each day.

Since carbs are your brain's main energy source, you probably want to increase your intake of healthy ones, like whole grains, fruits and vegetables, to get you back to your best. Not only can this help you get your energy back, but you'll be getting more of the vitamins, minerals and fiber that your body needs to be healthy and happy overall.

6. You Have Bad Breath

If you or someone you know has tried the keto diet, you've likely heard of the term "keto breath." This happens when you're focused more on consuming protein and fat instead of healthy carbs: your body has to adjust and produce ketones that smell awful, like acetone (yes, the ingredient in nail polish remover!)

Trying to find a more balanced approach to macronutrient consumption will help your body get up and running on carbs again and get your breath nice and fresh once more. Try swapping out several sources of animal protein for plant versions, like whole grains and beans. You can still keep your protein intake at the high end of your daily needs while increasing your intake of healthy carbs.

The Bottom Line

Eating too much protein (and any type of nutrient) may do more harm than good to your health. Including a moderate amount of protein every day and enjoying a variety of plant-based foods may be more beneficial in the long run than focusing on short-term gains. Browse our collection of delicious protein-rich recipes for ideas and inspiration to include as part of your balanced diet today!