The U.S. federal government has released an updated version of the food pyramid, recommending Americans consume more protein than previously advised.

The prior daily protein guideline was roughly 0.8 grams per kilogram of body weight, intended to meet the nutritional needs of a sedentary adult. The new dietary guidance suggests adults consume between 1.2 and 1.6 grams of protein per kilogram of body weight per day. For a person weighing 154 pounds (70 kg), this equates to 84 to 112 grams of protein daily, up from 56 grams under the old recommendation.

Alice Lichtenstein, an American Heart Association fellow and nutrition science professor at Tufts University, told Live Science that it is unclear why the Dietary Guidelines for Americans increased the recommendation by 50% to 100%.

Previous studies suggest many Americans already exceed the former guideline. A 2013 study estimated average protein intake at 1.2 to 1.4 grams per kilogram per day, while a 2021 dietary data brief reported that men and women consumed an average of 97 grams and 69 grams of protein per day, respectively.

Experts note there is no universally agreed-upon maximum protein intake. For people who are not highly active, consuming more protein than previously recommended is unlikely to provide additional benefit and could be harmful if it replaces other essential nutrients, including fats and carbohydrates.

Protein is essential for building muscles, hormones, digestive enzymes, and hemoglobin. It is found in foods such as meat, fish, eggs, tofu, beans, and nuts. Proteins are broken down into amino acids, nine of which are essential and must be obtained from the diet.

Protein requirements vary by activity level. Lichtenstein said increases in protein intake should be paired with physical activity, including strength or endurance training. Historically, those who exercise regularly are advised to consume 1.1 to 1.5 grams per kilogram per day, while athletes may consume up to 1.7 grams per kilogram per day. Adequate carbohydrate and fat intake is also critical, as insufficient energy can lead the body to use amino acids as fuel.

Age also affects protein needs. Older adults may experience reduced muscle protein synthesis, contributing to muscle loss and frailty. Consuming 1 to 1.2 grams per kilogram of body weight daily can help mitigate these effects in middle-aged and older individuals.

High-protein diets, typically 1.2 to 2 grams per kilogram per day, have been linked to both positive and negative outcomes. Some studies indicate higher protein intake may support weight loss and lower body mass index, while others associate it with increased risk of bone density loss and kidney stones.

Excessive protein consumption may elevate leucine levels, potentially impairing the immune system’s ability to clear arterial plaque, raising the risk of heart attack or stroke. Protein sources high in purine, such as red meat, organ meats, and certain seafood, can increase the risk of gout and kidney stones if consumed in excess.

Bridget Cassady, a registered dietitian nutritionist at Abbott, told Live Science that healthy adults can safely consume “moderately high” protein levels—around 2 grams per kilogram per day—as long as the diet remains balanced and includes fiber, healthy fats, and whole-food carbohydrates. Protein intake should not crowd out other nutrients.

Extremely high-protein diets can strain the kidneys, which have limited capacity to filter urea, a protein waste product. People with existing kidney conditions are advised to avoid high-protein diets. Foamy or bubbly urine may indicate elevated protein levels, signaling potential kidney damage, according to the Cleveland Clinic.