The question of how much protein a person should consume has long intrigued fitness enthusiasts, particularly those who rely heavily on animal-based sources such as meat, fish, and dairy. While protein is often celebrated as the building block of muscles and strength, determining the correct quantity is essential to maintaining both physical performance and internal health.
Dr. Sudhir Kumar, a neurologist trained at CMC Vellore, recently shared an evidence-based explanation on X (formerly Twitter) regarding optimal protein intake. According to him, the amount of protein an individual needs largely depends on factors such as age, activity level, and overall lifestyle.
Dr. Kumar clarified that adults above the age of 18 should aim for different protein levels based on their physical activity. Those with sedentary or minimal movement require approximately 1 gram of protein per kilogram of body weight daily. Individuals who engage in moderate physical activity should increase this to 1.3 grams per kilogram, while those involved in intense workouts or athletic training should target 1.6 grams per kilogram of body weight each day.
He further explained that healthy adults can safely consume up to 2 grams of dietary protein per kilogram of body weight on a long-term basis. Short-term studies have even shown that intakes as high as 3.5 grams per kilogram can be tolerated without any immediate harm in healthy individuals.
Dr. Kumar also cited an interesting anthropological example: the Greenland Eskimos, who have historically survived on an almost entirely meat-based diet, consuming roughly 280 grams of protein, 135 grams of fat, and 54 grams of carbohydrates per day—yet showing no signs of kidney or liver damage. This, he said, underscores the body’s ability to adapt to varying diets, though he cautioned that such adaptations are not universal. Higher protein intake may not suit everyone, and exceeding the recommended range can cause more harm than good.
When Too Much Protein Becomes a Problem
While protein plays a crucial role in muscle repair and hormone function, consuming it in excess can come with serious health risks. Cardiologist Dr. Dmitri Yaranov, through his Instagram platform, has raised red flags about the potential dangers of a high-protein diet, especially when it is dominated by animal sources.
Dr. Yaranov shared that while individuals on such diets often appear physically impressive—lean, muscular, and seemingly at peak performance—the internal health picture may be very different. From his medical experience, he has seen the hidden consequences of prolonged high-protein intake: elevated LDL cholesterol (the “bad” cholesterol), endothelial dysfunction, chronic inflammation, and premature atherosclerosis, all of which increase the risk of heart disease.
He has even treated physically fit individuals in their mid-thirties who suffered sudden heart attacks without prior symptoms. These cases, he warned, serve as stark reminders that a sculpted body does not always reflect true cardiovascular health.
Dr. Yaranov emphasized that external fitness does not equate to internal wellness. Being athletic does not automatically guarantee a healthy heart, and having low body fat does not make someone immune to cardiac risks. He pointed out that even the strongest muscles cannot protect the arteries from the damaging effects of an unhealthy diet. His advice is clear—prioritize balance, plant-based foods, and regular health screenings over extreme dietary regimens or high-protein fads.
Best Heart-Healthy Protein Sources
A report by Harvard Health Publishing highlights several protein-rich foods that also support cardiovascular well-being.
Fish: Options like salmon, tuna, mackerel, anchovies, and trout provide high-quality protein and omega-3 fatty acids that promote heart health. These varieties are also relatively low in methylmercury, making them safer choices for frequent consumption.
Dairy: Milk, cheese, and yogurt offer valuable protein along with calcium and vitamins. Greek yogurt, in particular, is a nutrient-dense option. However, since dairy can be high in saturated fat, it’s advisable to choose low-fat or reduced-fat versions and moderate cheese intake.
Legumes: Beans, peas, and lentils—such as chickpeas, kidney beans, soybeans, black-eyed peas, and lentils—are plant-based powerhouses packed with protein, fiber, folate, potassium, and iron.
Nuts and Seeds: Almonds, walnuts, peanuts, chia seeds, and sunflower seeds not only supply protein but also deliver healthy fats and essential minerals. Portion control is important, as these foods are calorie-dense.
Eggs: A complete protein source, eggs contain all essential amino acids, along with antioxidants, vitamins, and healthy fats that support cellular and heart health.
Dr. Sudhir Kumar, a neurologist trained at CMC Vellore, recently shared an evidence-based explanation on X (formerly Twitter) regarding optimal protein intake. According to him, the amount of protein an individual needs largely depends on factors such as age, activity level, and overall lifestyle.
Dr. Kumar clarified that adults above the age of 18 should aim for different protein levels based on their physical activity. Those with sedentary or minimal movement require approximately 1 gram of protein per kilogram of body weight daily. Individuals who engage in moderate physical activity should increase this to 1.3 grams per kilogram, while those involved in intense workouts or athletic training should target 1.6 grams per kilogram of body weight each day.
Recommended Protein Intake for humans
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) December 1, 2023
1. For adults (>18 years of age), the recommended protein intake is 1 gm, 1.3 gm, and 1.6 gm per kg body weight for people engaged in minimal, moderate and intense physical activity, respectively.
2. Healthy adults can tolerate long-term… https://t.co/vdUEoS7JGS pic.twitter.com/1qIhds3Otb
He further explained that healthy adults can safely consume up to 2 grams of dietary protein per kilogram of body weight on a long-term basis. Short-term studies have even shown that intakes as high as 3.5 grams per kilogram can be tolerated without any immediate harm in healthy individuals.
Dr. Kumar also cited an interesting anthropological example: the Greenland Eskimos, who have historically survived on an almost entirely meat-based diet, consuming roughly 280 grams of protein, 135 grams of fat, and 54 grams of carbohydrates per day—yet showing no signs of kidney or liver damage. This, he said, underscores the body’s ability to adapt to varying diets, though he cautioned that such adaptations are not universal. Higher protein intake may not suit everyone, and exceeding the recommended range can cause more harm than good.
When Too Much Protein Becomes a Problem
While protein plays a crucial role in muscle repair and hormone function, consuming it in excess can come with serious health risks. Cardiologist Dr. Dmitri Yaranov, through his Instagram platform, has raised red flags about the potential dangers of a high-protein diet, especially when it is dominated by animal sources.
Dr. Yaranov shared that while individuals on such diets often appear physically impressive—lean, muscular, and seemingly at peak performance—the internal health picture may be very different. From his medical experience, he has seen the hidden consequences of prolonged high-protein intake: elevated LDL cholesterol (the “bad” cholesterol), endothelial dysfunction, chronic inflammation, and premature atherosclerosis, all of which increase the risk of heart disease.
He has even treated physically fit individuals in their mid-thirties who suffered sudden heart attacks without prior symptoms. These cases, he warned, serve as stark reminders that a sculpted body does not always reflect true cardiovascular health.
Dr. Yaranov emphasized that external fitness does not equate to internal wellness. Being athletic does not automatically guarantee a healthy heart, and having low body fat does not make someone immune to cardiac risks. He pointed out that even the strongest muscles cannot protect the arteries from the damaging effects of an unhealthy diet. His advice is clear—prioritize balance, plant-based foods, and regular health screenings over extreme dietary regimens or high-protein fads.
Best Heart-Healthy Protein Sources
A report by Harvard Health Publishing highlights several protein-rich foods that also support cardiovascular well-being.
Fish: Options like salmon, tuna, mackerel, anchovies, and trout provide high-quality protein and omega-3 fatty acids that promote heart health. These varieties are also relatively low in methylmercury, making them safer choices for frequent consumption.
Dairy: Milk, cheese, and yogurt offer valuable protein along with calcium and vitamins. Greek yogurt, in particular, is a nutrient-dense option. However, since dairy can be high in saturated fat, it’s advisable to choose low-fat or reduced-fat versions and moderate cheese intake.
Legumes: Beans, peas, and lentils—such as chickpeas, kidney beans, soybeans, black-eyed peas, and lentils—are plant-based powerhouses packed with protein, fiber, folate, potassium, and iron.
Nuts and Seeds: Almonds, walnuts, peanuts, chia seeds, and sunflower seeds not only supply protein but also deliver healthy fats and essential minerals. Portion control is important, as these foods are calorie-dense.
Eggs: A complete protein source, eggs contain all essential amino acids, along with antioxidants, vitamins, and healthy fats that support cellular and heart health.
You may also like
Woman who 'stabbed husband to death as he slept' confessed her anger to AI chatbot
IDBI Capital, Northern Arc invest Rs 60 crore in Satin Finserv
Sportvot x FPJ: Railway Sports Promotion Board & Petroleum Sports Promotion Board's Tense Draw Squares Off Thrilling Day In 5th Hockey India Senior Men Inter-Department National Championship 2025
Novak Djokovic collapses and calls for doctor days after vomiting at Shanghai Masters
Without central agency probe, culprits can't be brought before law: BJP leader Muraleedharan on Sabarimala gold theft case
