Hi ,

Almost every week, I hear some version of this concern—from patients, friends, or family:

“But won’t eating more protein damage my kidneys?”

This almost always comes up when I ask someone to calculate how much protein they are actually eating each day. For many, the number is surprisingly low. The fear that protein harms kidney function is widespread, but is it actually supported by evidence?

Let’s start with the basics. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, or about 0.36 grams per pound, which translates to roughly 52 grams per day for someone weighing 65 kilograms (143 pounds). However, the RDA only represents the minimum amount needed to prevent deficiency, not the amount required for optimal health.

Is that amount enough for optimal health?

In a widely cited 2016 article titled “Protein ‘requirements’ beyond the RDA: implications for optimizing health,” researchers concluded:

"Current evidence indicates that intakes in the range of at least 1.2 to 1.6 g/kg/day of high-quality protein are a more ideal target for achieving optimal health outcomes in adults."

Most of us are not just looking to avoid deficiency—we’re aiming to stay active, independent, and resilient. That’s why I typically recommend 1 to 1.2 grams per kilogram of body weight per day for adults who are not physically active. That works out to roughly 0.45 to 0.54 grams per pound, or about 65 to 78 grams per day for someone weighing 65 kg (143 lbs)—equivalent to about 2.3 to 2.8 ounces of protein per day. You need more protein if you are physically active.

What about kidney function in people who eat more protein?

Several studies have compared people eating 1.5 grams of protein per kilogram per day (or more than 100 grams of protein daily) with those consuming less protein to assess whether it affects kidney function. The results are reassuring:

These studies did not find any harm to kidney function in healthy individuals who consumed more protein.

What about people with kidney disease?

The Kidney Disease: Improving Global Outcomes (KDIGO) guidelines—the international gold standard used by kidney specialists—were updated in 2024 and now recommend the following:

• 0.8 g/kg/day for adults with CKD who are not on dialysis
• Avoid high protein intake (>1.3 g/kg/day) only in individuals at risk for progression (this threshold is still higher than most expert recommendations for the general public)
• Encourage higher protein intake in older adults with frailty or muscle loss

Why do we need protein?

1. It helps build and preserve muscle mass
2. It does not raise blood glucose levels like carbohydrates do.
3. It promotes satiety, helping reduce cravings and mood swings.
4. It supports bone strength—bones are made of more than just calcium
5. It helps maintain weight loss and preserve lean mass during calorie restriction
6. Older adults need more protein, not less.

A note about vegetarian protein sources.

While legumes like chickpeas and lentils do contain protein, they also come with a significant carbohydrate load. They also do not contain all the amino acids. Many people believe they’re eating high-protein meals when, in reality, they are consuming more carbohydrates than protein. This matters if you’re managing diabetes or metabolic dysfunction.

Do you need protein supplements?

For some people—especially older adults, vegetarians, or those with smaller appetites—hitting protein targets through food alone can be challenging. In those cases, protein supplements can help fill the gap.

Protein isn’t something to avoid. It’s something to prioritize.

For most people, including many with early-stage kidney disease, it is not only safe but essential.

Best regards,

Shabnam

REFERENCES

1. Devries, Michaela C., et al. "'Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher-Compared with Lower-or Normal-Protein Diets: A Systematic Review and Meta-Analysis." The Journal of nutrition 148.11 (2018): 1760-1775.
2. Levin, Adeera, et al. "Executive summary of the KDIGO 2024 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease: known knowns and known unknowns." Kidney international 105.4 (2024): 684-701.

Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com