A Texas A&M professor explains why protein needs are highly individual, warns against excessive intake, and reveals why more protein does not always mean better health or muscle gain.
For years, protein has enjoyed the superstar status in the wellness world. From high-protein snack bars and shakes to influencers promoting “protein goals,” this one nutrient has become central to modern fitness culture. But according to Dr. Nicolaas Deutz, most people may already be getting enough protein – and the idea that everyone needs the same amount could be outdated.
As per the professor from Texas A&M University, protein requirements are far more personal than many people even realize. Factors like age, body size, muscle mass, physical activity and even long-term eating habits can influence how much protein a person truly needs. “Our research really showed that we should not see protein requirements as a stationary number that is OK for everybody,” Dr. Deutz explained. He further added, “We really have to start thinking that everybody has their own needs depending on the condition, depending on the body size, depending on how much muscle they have, depending on their activities through the day.”
Why Protein Needs Are Not ‘One Size Fits All’
Dr. Deutz, who works in the Department of Kinesiology and Sport Management, said that the conversation around protein has become oversimplified. According to him, it is not just about protein itself but also the amino acids that proteins contain. “If you think about it, protein requirements is actually not completely a correct term,” he said. “It should actually be amino acid requirements because the protein consists of amino acids.”
With this, he also pointed out that the traditional methods used to estimate protein requirements were less precise than the techniques researchers use today. This has opened the door to a more nuanced understanding of how the body processes protein.
One of the biggest takeaways from his research is that protein requirements can adapt based on what a person normally eats. For instance: Someone who regularly consumes a high-protein diet may react differently to reduced intake as compared to someone who eats moderate amounts of protein daily.
Are We Eating Too Much Protein?
Over the last decade, protein consumption has steadily increased worldwide. High-protein foods are heavily being marketed as healthier, better for weight loss and essential for muscle building. But Dr. Deutz believes there is a danger in overdoing it.
“Personally, I think we should not overdo it with eating so much protein,” he said. “There’s so much protein products in the stores. There is too much protein. Your body does not need it and get used to it.”
He also warned that protein rarely comes alone. Protein-rich foods often contain additional components like fats, calories or sodium, which can become problematic when consumed in excess. For instance, eating large amounts of meat may also increase saturated fat intake. “That is the biggest problem in nutrition when you overeat,” he explained. “Although there is a lot of push to eat more protein, I don’t think it is wise.”
So, How Much Protein Do You Really Need?
While current dietary guidelines often recommend around 0.8 grams of protein per kg of body weight daily for adults, Dr. Deutz believes the number should not be treated as universal. He says the body’s needs shift depending on lifestyle, exercise levels, metabolism and health conditions. Rather than obsessing over protein goals, people should focus on overall balance.
“As long as what you eat, you do not lose weight, you know at least that you eat enough,” he explained.
