Every few years, a new food trend or nutrition focus pops up. Right now, protein is having its moment. In many ways, this is a good thing — but like anything, it can be overdone, and excess calories can add up quickly.
Most of the time, protein itself isn’t the issue. The problem is how we consume it. Protein often comes packaged with fat (animal sources) or carbohydrates (plant-based sources), so when intake increases without adjusting other macronutrients, total calories quietly climb.
This is why knowing how much protein you actually need matters.
Many recommendations are based on total body weight, which includes fat mass. However, when calculating protein needs, it should be based on lean body mass (LBM) — not fat mass. Fat tissue does not require protein, and basing intake on total body weight can easily lead to unnecessary calories.
That said, there are additional factors if:
- Weight loss is the goal, and/or
- You are training to build muscle,
Typically, protein intake we want slightly above LBM requirements. Protein supports muscle repair and growth, and it also has a higher thermic effect of food (TEF), meaning it burns more calories during digestion, absorption, and metabolism. Since lean mass is our most metabolically active tissue, preserving and building it is key — especially during fat loss.
Protein is unique in that it does not have a dedicated system/place to store for later use, rather it goes to work immediately:
- Repairing and building tissue
- Acting as enzymes for metabolic reactions
- Transporting nutrients
- Defending the body as antibodies
- Functioning as hormones and signalling molecules
- Providing structural support (collagen, keratin, etc.)
Protein only converts to fat as a last resort. Before that happens, excess protein is converted to glucose in the liver through gluconeogenesis. However, protein alone cannot sustain life. If consumed without sufficient fat and carbohydrates (a condition historically known as rabbit starvation or protein poisoning), the body cannot meet metabolic demands and becomes deprived of essential fatty acids, vitamins, and minerals.
This highlights why it’s important to understand all macronutrients — and in the right amounts — based on your goals.
There is also the topic of kidney stress with excessive protein intake. Proper hydration is critical, as protein metabolism produces nitrogen waste (urea) that must be excreted by the kidneys. Without adequate fluid intake, this waste can accumulate and place strain on kidney function.
That said, this extreme scenario is unlikely for most people unless in survival situations (such as consuming very lean meat without fat or organ foods). The key takeaway is simpler:
If you don’t know your body composition, it’s very easy to over consume calories when increasing protein — especially if carbohydrates and fats are not adjusted accordingly.
Protein is powerful and beneficial — but like everything else, you should understand a few things before jumping on the protein bandwagon.
At DEEM, we’re here to help you every step of the way. If weight loss is your goal, it’s not too late to jump into our Biggest Loser program. We kicked things off on January 17th, but we always welcome latecomers within the first two weeks—after that, spots close. Don’t miss your chance to get in, get supported, and see real results.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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