With protein everywhere—shakes, bars, meal plans—there’s a lingering myth about protein being bad for your kidneys. For years, people believed high-protein diets could harm your kidneys. Let’s clear this up once and for all.
Protein Myths and Where They Came From
The myth about protein and kidney health started years back, especially in the bodybuilding world where extreme diets were common. Those with pre-existing kidney issues were told to limit protein, which somehow morphed into the idea that protein causes kidney problems in healthy people. In reality, studies show that even with higher intakes, those with healthy kidneys are unaffected.
How Much Protein is Safe?
Research shows that up to 1.2 grams per pound (2.8 grams per kilogram) of body weight is safe for healthy individuals. While most people don’t need that much, this guideline provides flexibility without kidney risks. So, you’re not likely to “overdo it” within normal dietary limits.
The Bigger Role of Protein: Beyond Muscles
Protein does more than just build muscle. It’s a major player in immune health, hormone regulation, and maintaining strong skin, hair, and nails. Protein is also key for producing enzymes and supporting recovery, making it essential whether you’re active or just aiming for balanced health. In other words, it’s critical across multiple systems in the body.
How Much Protein Do You Actually Need?
Here’s a breakdown:
- 0.4 grams per pound: This is the minimum—enough to meet daily requirements.
- 0.6-0.9 grams per pound: A solid range for most people wanting to support general health.
- 0.8-1.2 grams per pound: Ideal for active individuals aiming to build or maintain muscle.
So, for someone weighing 150 pounds, this ranges from 60 grams (minimum) to 135-180 grams if you’re training consistently. You can learn a lot more about protein needs in this article by Precision Nutrition.
Practical Protein Tips
Not everyone wants to track grams, and that’s okay! Aim for 1-2 palm-sized portions of protein-rich foods at each meal. For those who need easy ideas:
- Lean meats like chicken or turkey
- Fish such as salmon
- Plant-based options like beans, tofu, and lentils
- Eggs and dairy like Greek yogurt or cottage cheese
Your Next Step
Protein plays a vital role in your body, supporting everything from muscle repair to keeping you full. It’s about finding the right balance for your lifestyle. For most people, incorporating quality sources of protein without overthinking it works best. Whether you’re lifting, recovering, or just aiming for better health, you can feel good about making protein part of the plan—without getting bogged down by myths