Protein intake guidelines and health risks

While protein is essential for muscle building, cell repair, and immune function, excessive consumption may lead to fat accumulation rather than muscle growth. According to the scientific publication ‘Science Focus’, the global availability of high-protein products has quadrupled over the last decade, leading many to consume more than necessary.

The World Health Organization recommends that healthy adults consume approximately 0.8 grams of protein per kilogram of body weight daily. For an 80-kilogram individual, this equates to roughly 64 grams. However, average daily intake often exceeds this recommendation by at least 20%.

Specific groups, such as individuals over 65, may require higher amounts—between 1.2 and 2 grams per kilogram—to maintain muscle mass. Professor Luke van Loon of Maastricht University notes that consuming more calories than the body expends increases the risk of chronic metabolic diseases. For athletes, an excessive focus on protein may inadvertently limit carbohydrate intake, potentially impacting training performance.