In the age of gym reels and fitness influencers, “protein maxxing” has become a lifestyle buzzword. But how much protein does the body actually need - and when does more become too much?

Experts say protein is essential for muscle repair, immune health, and metabolism, but excess intake - especially from supplements - can backfire. Consuming more than 2 grams per kilogram of body weight daily may put stress on the kidneys and liver, especially in those with underlying conditions.

Instead of chasing “gains” blindly, nutritionists recommend following the Goldilocks principle: not too little, not too much. The general recommendation for most active individuals lies between 1.2 to 1.6 grams/kg/day, while elite athletes may go up to 2.2 grams.

The source matters too - diverse, whole-food-based proteins (eggs, lentils, tofu, nuts) trump over-processed shakes. As the body has a limit to how much protein it can use effectively in one sitting, balance and timing are key.

In short: protein helps, but only in the right dose. Your body isn’t a protein bank - don’t over-deposit.