How much protein is too much?

Protein is an essential macronutrient important for many bodily functions, including muscle repair and growth, immune function, and hormone production. Adequate protein intake per the Institute of Medicine (IOM) ranges from 10 – 35% of daily calories intake. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for an average adult, which typically equates to about 46 grams per day for women and 56 grams per day for men. Protein deficiency in the United States is infrequent. The average American tends to consume more protein than the RDA, with estimates ranging from 70 to 100 grams per day. People with specific nutrition needs related to disease, older adults and very active people need more protein. A registered dietitian can be helpful to provide individualized recommendation. 
While animal products like meat, poultry, fish, and dairy are commonly recognized protein sources, plant-based sources such as legumes, nuts, seeds, tofu, and tempehare also a significant source of this macronutrient. Obtaining protein from whole foods rather than supplements offers nutritional benefits, including fiber, vitamins, minerals, and phytonutrients. Protein supplements, such as powders and bars, can be convenient for individuals with increased protein needs or those seeking post-workout recovery. However, relying heavily on supplements for protein intake may lead to nutrient imbalances and the exclusion of other vital nutrients found in whole foods.