Key Takeaways
- High-protein diets are generally considered safe for healthy people and are not shown to cause kidney damage, according to current evidence (1).
- The concern around protein and kidney health originated from recommendations for people with kidney disease, not the general population (1).
- People with kidney disease or compromised kidney function should follow personalized guidance from a healthcare provider.
- Most healthy adults may benefit from consuming 1.2–2.0 grams of protein per kilogram of body weight per day to support muscle maintenance, metabolism, and weight goals (2).
Getting enough protein seems to be on the top of everybody’s nutrition goal list, but is too much protein bad for your kidneys? There seems to be a lot of conflicting info on the Internet. Some people insist that protein can be harmful while others consistently push the general population to eat more protein. So, which is it? Let’s clear up the myths and explain who should and shouldn’t worry about protein intake for your kidneys.
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Why the Concern Exists
The idea that eating a lot of protein can hurt your kidneys comes from dietary guidelines meant for people with chronic kidney disease—but that warning doesn’t apply to everyone. (1).
The truth is, getting the right amount of protein for you is good for you no matter what your health goals are, says Stephanie Saletta, a dietitian at MyFitnessPal. “Protein comes from nutrient-packed foods and helps maintain muscle mass, which can lead to a better balance of muscle and body fat,” she explains. “If you’re trying to lose weight, protein is especially useful—it helps you stay full and hold onto muscle, even while eating fewer calories.”
For those with existing kidney dysfunction, reducing protein might help lessen strain on the kidneys and potentially slow disease progression, depending on your stage and type of kidney disease (3). Over time, this clinical recommendation has been misunderstood and generalized to the broader population, even though current evidence does not support restricting protein intake for healthy individuals (1).
As a result, many people worry that eating more protein could harm their kidneys—even if they have healthy kidney function. But here’s the key: what applies to people with kidney disease doesn’t automatically apply to everyone else. Let’s break down the science and clarify who actually needs to be cautious.
What the Science Says
For healthy people, there’s no strong evidence that high-protein diets harm kidney function (1). In fact, multiple studies and expert organizations—including the National Kidney Foundation and the Academy of Nutrition and Dietetics—agree that eating more protein is not a risk factor for kidney damage in people with normal kidney function (1)(3).
Yes, metabolizing protein does increase the kidneys’ workload slightly, because they help filter and excrete protein byproducts. But in a healthy body, this process is entirely normal and well-tolerated. Your kidneys are designed to handle fluctuations in protein intake as part of their daily function (3).
Research reviews consistently show that higher-protein diets may increase glomerular filtration rate (GFR)—a marker of kidney activity—but this isn’t evidence of damage. It’s simply a normal, adaptive response, similar to how your heart rate increases during exercise (4).
At the end of the day, if your kidneys are healthy, you don’t need to fear protein—even on the higher end of your needs. The myth has been widely overstated and doesn’t reflect what the science actually shows.
About the Experts
Caroline Thomason, RD, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, her work has appeared in more than 40 publications. She’s also a speaker, broadcast spokesperson, and recipe developer.
Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her Master’s degree from The University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to reach their optimal health.
Stephanie Saletta, MS, RD is a dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
Who Should Be Cautious?
When you have kidney disease, especially in the later stages, your kidneys may not filter waste from protein as well. In some cases, eating less protein may slow further damage and ease symptoms like fatigue or fluid retention. If you’re managing kidney issues, it’s important to follow your nephrologist’s or dietitian’s advice on how much protein is safe for you. (3).
Diabetes and high blood pressure are the most common causes of kidney disease, and they can quietly damage the kidneys over time. That’s why catching it early and managing it well really matters. If you’re in this group, your nutrition needs may be more personalized and could include changes to your protein, sodium, potassium, and even how much fluid you drink (5)(6).
But if you don’t have kidney disease? The best way to support long-term kidney health is to focus on overall wellness, like: maintaining healthy blood sugar and blood pressure levels, staying active, and building sustainable eating habits that support energy, muscle mass, and metabolic health for years to come (6).
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How Much Protein Is Safe?
For healthy adults, the general recommendation for protein intake is 0.8 grams per kilogram of body weight per day, but that’s the minimum needed to prevent deficiency, not necessarily to support optimal health.
If you’re trying to maintain your weight, support blood sugar management, or stay active, many nutrition experts recommend 1.2 to 1.6 grams of protein per kilogram of body weight per day. For those looking to lose weight or build muscle, needs may increase to up to 2.0 grams per kilogram. That usually comes out to somewhere between 75 to 120 grams per day for most adults, depending on body size and activity level (7).
“Research has shown that a protein intake over the RDA is beneficial for weight loss and may help preserve muscle while losing fat,” offers Joanna Gregg, a MyFitnessPal dietitian. She recommends most people aim for 25 to 30 grams of protein per meal.
If you’re not sure what that looks like for you, tools like MyFitnessPal can help you calculate your individual protein needs, log your meals, and track your intake so you can stay consistent with your nutrition, without the guesswork.
Tips for Eating Protein Safely
If you’re increasing your protein intake, here are a few simple ways to do it safely and sustainably:
- Stay well-hydrated: Your kidneys help filter out the byproducts of protein metabolism, and staying hydrated supports that process. Aim for water throughout the day, especially if you’re eating more protein than usual.
- Mix it up: Include a variety of animal and plant-based proteins like chicken, eggs, Greek yogurt, beans, lentils, tofu, and tempeh. This supports a more diverse nutrient profile and benefits your gut and heart health, too.
- Limit protein powders and supplements: While they can be convenient, whole food sources offer more fiber, vitamins, and minerals. Use supplements to fill gaps, but not as your main source.
- Balance your plate: Don’t forget to include fiber-rich carbs, healthy fats, and vegetables with your protein. This helps with digestion, satiety, and blood sugar stability.
- Focus on consistency, not extremes: You don’t need to double your protein overnight. Start by adding a little more to meals and snacks you’re already eating, like eggs at breakfast or chicken in your salad.
Frequently Asked Questions
Can eating too much protein hurt your kidneys?
Current research shows high-protein diets do not appear to harm kidney function in healthy individuals (1).
Is a high-protein diet safe for weight loss?
Yes. Higher-protein diets can help preserve muscle, increase satiety, and support fat loss without harming kidney health for the average, healthy person (1).
How much protein is too much?
For most healthy adults, up to 2.0 grams per kilogram of body weight per day is considered safe. Consistently exceeding this, especially through supplements, may not offer extra benefit (7).
Should I worry if I have one kidney?
If you have only one kidney or reduced kidney function, talk to your healthcare provider or dietitian. You may need to monitor protein intake more closely.
What are signs that my kidneys are struggling?
Symptoms can include swelling in the legs, fatigue, foamy urine, changes in urination, and high blood pressure. Always consult your doctor if you notice these signs (8).
The Bottom Line
Protein is an essential nutrient—and for most healthy people, eating more of it is not only safe, but beneficial. While individuals with kidney disease need tailored guidance, the majority of adults can increase their protein intake without risk. MyFitnessPal can help you track your intake and set personalized protein goals that support your health, your lifestyle, and your long-term progress.
The post Is Too Much Protein Bad for Your Kidneys? appeared first on MyFitnessPal Blog.
