Five signs may point to excessive protein intake: constipation, more frequent urination, fatigue, stronger sugar cravings and modest weight gain, registered dietitians said.
High-protein eating can crowd out fiber-rich foods and carbohydrates, leaving digestion worse, workouts sluggish and the body seeking quick energy from sweets.
Very high intake also raises urea and other nitrogen waste the kidneys must excrete, increasing urine volume, fluid needs and dehydration risk.
For healthy adults, dietitians cited a general target of 1.2 to 1.6 grams of protein per kilogram of body weight daily—about 81 to 110 grams for a 150-pound adult.
Protein remains important for muscle, blood sugar, satiety and immune health, but experts said most people can meet needs with balanced whole foods rather than piling fortified products onto their usual diet.