Can Eating Too Much Protein Make You Fat?

Can Eating Too Much Protein Make You Fat

Protein is an essential nutrient that keeps us healthy. Whether you’re trying to gain or lose weight, you need to get the proper amount each day. But can eating too much protein make you fat?

Here’s a curios question that we were asked a few weeks back. And we’re now sharing the answer.

Protein comes in many forms. For the most part in chicken, pork and beef. There are plant-based protein sources as well like soy.

Before getting to whether protein makes you fat or not, we need to understand how much protein our bodies need to function properly.


How Much Protein Should You Eat

When a person is trying to lose weight, they need to eat a well-balanced diet. Protein should only make up a total of 10% to 35% of your daily calorie intake.

From the figure, you’ll notice that the percentage of protein for one’s diet can differ in a very wide range. But, there are certain factors that decide this.

The percentage is different for every person depending on the person’s size, age, and activity level. For example, the RDA (Recommended Daily Allowance) for babies and children is higher than that of adults.

The RDA of protein for adults is 0.8 grams of protein per kilogram of a person’s healthy body mass. If you are 50 pounds overweight, you do not include that when calculating how much protein you should ingest daily.

As an example, let’s say you currently weigh 180 pounds. But the actual healthy weight for your height is 160 lbs. Doing both calculations, we get.

  • 160 pounds = 72.575 kilograms
    So 72.575 kg multiplied by 0.8 grams of protein = 58.06 grams of protein per day
  • 180 pounds = 81.65 kilograms
    So 81.65 kilograms multiplied by 0.8 grams of protein = 65.32 grams of protein per day

So which computation should you use?

The answer, the first one. Since your healthy weight is 160 pounds, you should be consuming 58 grams of protein daily, not the higher 65 grams of protein. That is unless you want to keep that extra weight.


Eating Too Much Protein Makes You Gain Weight

steaksIf you eat a lot more protein than you should, it will be stored in your body as fat.

Most people do not have the time to calculate the exact percentage of protein that they should be eating. As a result, you often eat more or less than you should.

Unfortunately, in most cases, because of the portion sizes served today, we tend to eat more than we should of almost everything.

As with the calculation shown above, eating more than the amount of protein you need leads to weight gain. So unless you’re currently underweight or a bodybuilder trying to gain mass, then it’s probably not what you want.

When it comes to choosing types of protein, it is best to make sure that you balance out your protein intake between the two main sources of protein, plants, and animals. Of course, there’s always whey and other kinds of protein in powder form.


Does Protein Make You Fat?

Speaking of which, in addition to how much you eat, the type of protein also matters.

Someone who eats lean beef or pork, along with skinless chicken won’t get the extra calories and fat that a person eating fatty meats and fried chicken.

Remember, with beef and pork, there are lean cuts and portions that contain a lot of fat and marbling. The fat does make the meat taste better, but they also add more calories. Eating a lot of this makes you fat eventually.

If you want to avoid fat from protein, choose chicken, turkey and fish instead. Plant sources of protein are likewise better options to avoid the fat gain.


More Protein Means More Weight

lean protein salmon fishAlways remember, extra protein also means additional calories. And the more you exceed the daily recommended allowance, the more excess calories you gain.

We all know where calories go. They lead to weight gain.

Many bodybuilders and people trying to gain muscle mass have misconceptions about protein. They believe that eating excessive amounts of protein and limiting their diet to basically eating all protein products will help them to achieve their goal of getting bigger muscles faster.

Unfortunately, this misinformation leads them to miss their targets. Instead, a well-balanced diet and a grueling, specialized exercise regimen will enable them to achieve their muscle gaining goal.

If you want to gain weight or mass, like bodybuilders do, then adding extra protein to your diet gets you there.


Health Risks of Too Much Protein

Too much protein and not enough calories and vitamins in other essential foods however, is not good for you. As well as ultimately storing the protein as fat, it can also have negative effects on your health.

Too much protein can negatively affect your liver function. An overload of protein can even slow down the metabolizing of glucose which can result in very serious health problems.

Eating too much protein ultimately puts you at a higher risk or health problems, will cause you to gain weight, as well as negatively affecting your physical performance.

People eating high protein diets tend to eat as much animal protein as possible. Failing to realize that they can also get their needed protein from plants such as lentils, beans, and peas.

Plant protein is better for your body than animal protein. This is due to the high fat content from the saturated fat found in animal products. People that choose to have excessive amounts of animal protein as part of their diets are proven to gain excess weight.



Diets high in protein are the standard for losing weight but, we have found out that is not necessarily true.

We now know that if you eat protein in excessive amounts it will have the opposite effect.

Although, it is true that diets rich in protein will help you to lose the weight at first. It’s when you overdo it, it gives you the opposite effect.

Too much of a good thing is bad for you. The same goes for your protein intake.


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