The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake – anywhere from 10% to 35% of total calories – for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day.
However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
That said, is it possible to eat too much protein? There are no dangers associated with higher intakes of protein – unless you have kidney disease.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.