Protein is having its moment in the spotlight! A quick scroll through social media reveals an impressive array of protein powders and shakes being blended into everything from nutritious smoothies to savory sauces for a much-needed protein boost. Then there are those enthusiastic individuals who seem to incorporate handfuls of eggs into every meal, as if a dozen eggs a day will magically transform their health and wellness.

But here’s the real question: Do we truly need to down protein shakes, consume five chicken breasts daily, and crack eggs into every dish to fulfill our protein requirements?

Let’s take a step back and clarify what protein actually does in our bodies, as well as how much we genuinely need to feel and function at our best.

First, What Exactly Is Protein?

Protein is one of the three macronutrients your body needs to thrive (the others are carbohydrates and fat). It’s made up of amino acids, which your body uses to:

• Build and repair muscle and tissues
• Support enzymes, hormones, and immune function
• Maintain healthy skin, hair, and nails
• Fuel growth, especially in children and teens

Unlike carbs and fats, your body doesn’t store protein for later. It uses what it needs in the moment and the rest gets converted and stored… as fat. Yes!

But here’s the thing, if you’re not consuming enough protein, it can have negative effects on your health too. Insufficient protein intake can lead to muscle loss, weakened immune function, and slower recovery from injuries. It’s essential to strike a balance.

Can You Eat Too Much Protein?

Absolutely.

One of the biggest myths out there is that protein somehow bypasses the body’s regular storage system. Some people assume extra protein just keeps building more muscle. But here’s what actually happens:

• Protein is broken down into amino acids: Your digestive system extracts amino acids for use in cell repair, enzyme production, and other key functions.
• Excess amino acids go through deamination: the nitrogen part is removed (your liver handles this), creating waste products like urea, which are filtered out by your kidneys.
• What is left gets converted: The leftover carbon bits get turned into glucose (if needed for energy) or into fatty acids, which are stored in your fat cells if you’re already in a calorie surplus.

So no, eating five boiled eggs or double portion of grilled turkey every day doesn’t guarantee more muscle!!!. If your body doesn’t need the extra protein, it simply stores it, just like excess carbs or fat.

How Much Protein Do You Really Need?

The Recommended Dietary Allowance (RDA) for the average adult is 0.8 grams of protein per kilogram of body weight per day.

That means:

• If you weigh 60kg:you need around 48/day
• If you weigh 70kg: you needaround 56g/day

This is enough for most people to meet their basic health and maintenance needs.

However, protein needs increase in certain situations:

• Active individuals, athletes or people in strength training may need 1.5 to 2g per kg to support muscle repair and performance.
• Pregnant or breastfeeding women need more to support baby’s growth and milk production.
• Older adults need around 0–1.2g per kg to help preserve muscle mass. However, for those with conditions such as sarcopenia, illness, or during recovery from surgery, some studies suggest that protein needs may increase to 1.2–1.6 g/kg of body weight to support muscle maintenance and recovery.
• People with obesity (during weight loss)need 1.2–1.6g/kg for muscle preservation

What’s The Role Of Protein In Fat Loss?

Protein does help with satiety (keeping you fuller longer) and has a higher thermic effect, your body burns more calories digesting it compared to carbs or fat. But here’s the catch:

• Eating more protein will not magically melt fat.
• For fat loss to happen, you still need to be in a calorie deficit.

Hence, even if your meals are packed with lean protein, you won’t lose fat if your total calorie intake is still above your needs.

How Much Protein Is in Your Food?

Let’s take a look at how much protein you can get from everyday foods so you can better understand how it adds up in your diet.

• 1 egg = 6g
• 200g Greek yogurt = 20g
• 100g Fish = 26g
• 100g cooked chicken (drumstick) = 23.9g
• 100g cooked chicken (breast) = 32g
• 1 cup cooked beans = 15g
• 2 tablespoons peanut butter = 7g

Lean meats, dairy, legumes, nuts, seeds, and tofu are all excellent sources. A varied diet ensures you get a broad range of amino acids.

In conclusion, don’t let protein be your only focus; it is not a “miracle macro”. Yes, protein is essential, but it’s far from the only player in your health journey.

Carbs fuel your energy. Fats support your brain and hormones. Fibre keeps your digestion humming. Micronutrients fill in the gaps.

Before you go piling on extra eggs or tossing protein powder into your Jollof, take a moment to ask yourself: Am I doing this because my body needs it or just because it’s trending on social media?

Balance is key. Aim for a reasonable intake of protein at each meal, and listen to your body.

References

Baum, J. I., Kim, I.-Y., & Wolfe, R. R. (2016). Protein consumption and the elderly: What is the optimal level of intake? Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

Harvard T.H. Chan School of Public Health. (n.d.). Protein. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/protein/

U.S. Department of Agriculture. (n.d.). USDA FoodData Central. Retrieved from https://fdc.nal.usda.gov/

Westerterp, K. R., & Tieleman, M. (2017). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating. The American Journal of Clinical Nutrition, 106(5), 1249-1258.

Longo, V. D., & Panda, S. (2016). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism, 13(1), 53.