“Recommended maximum protein intake” is the phrase to focus on because it is a debate that has even numbers of qualified experts on both sides. Some say there is no such thing as a recommended maximum protein intake per day and there are other that recommend a safe and comfortable range for your protein intake per day. Attacking the debate logically, what seems to make the most sense is that since most of us aren’t trained athletes or professional bodybuilders, we should probably follow the safe range of protein intake per day and stay under the recommended maximum protein intake per day.
Dangers of Too Much Protein Intake
Consuming more than the recommended maximum protein intake per day could lead to kidney damage, weight gain, calcium loss through urine and could potentially cause kidney stones and the calcium loss could lead to osteoporosis. These are all eventual results. More immediately, you put little children and puppies in danger because of your farts… Do you really want to be a puppy killer?!
Safe Ranges for Protein Intake Per Day
These ranges do not apply to growing children, those recovering from a serious illness or pregnant women. Understandably, the amount changes based on your levels of activity:
- Sedentary lifestyles and therefore the bare minimum amount of protein intake per day: 0.8 gm per kg of body weight.
- Endurance athletes like long distance runners: 1.2-1.4 gm of protein per kg of body weight.
- Heavy strength training routines: 1.7-1.8 gm of protein per kg of bodyweight.
- Recommended maximum protein intake per day: 2 gm per kg of body weight
Your first thought would probably be: Aren’t we nitpicking over 0.2gm of protein? Like we mentioned in the beginning, very few people would actually fall in the range of heavy strength training routines and for them, following the maximum protein intake of 1.8-2 gm per kg of body weight would be staying safe. The rest would probably not even need to look at the recommended maximum protein intake and should stay within 0.8 to 1 gm per kg of body weight. Again, watch your protein intake based on your activity levels always.