Protein is everywhere right now. It's in bars, shakes, cereals, chips, coffee, and even water. The message is loud and clear: more protein is better. But a big new scientific review says that for most adults, the opposite may be true.

What the new review found

An ABC News report caught my eye recently, and I think it'll catch yours too. Researchers at the University of Wisconsin-Madison reviewed more than 350 studies on protein and aging. Their conclusion surprised a lot of people.

Most adults are eating more protein than they need, and eating less may help your body age in a healthier way.

The review looked at studies in people as well as in animals like mice and insects, so some of the findings still need to be confirmed in humans. But the overall direction is hard to ignore.

Meet FGF21, your metabolic helper

Here's the part that really caught my attention. When your body isn't overloaded with protein, it turns up a hormone called FGF21. Let's break that down: it stands for fibroblast growth factor 21, but you can just think of it as your own metabolic helper.

FGF21 boosts the energy your body uses, encourages fat burning, and helps with the signals that tell your cells when to grow, repair, and clean house. Those cell repair and recycling processes are a big part of how we age.

In other words, your body doesn't need more. It needs enough.

Why more isn't better

Protein is made of building blocks called amino acids. Your body needs a certain amount of them every day to build and repair tissue. But it can't store extra protein the way it stores fat. So once your needs are met, the extra gets broken down, used for energy, or stored as body fat, and your kidneys and liver have to process what's left over.

Think of it like filling your car's gas tank. Once it's full, pumping more doesn't make the car go farther. It just spills onto the ground.

Too much protein can also keep your blood vessels tighter and push blood pressure up. I explained how that works in my post on aortic aneurysms and blood pressure.

So how much protein is enough?

A good target is about 0.36 grams of protein per pound of healthy body weight. That's the same as the long-standing recommendation of 0.8 grams per kilogram.

Notice the words "healthy body weight." Not your current weight. Body fat doesn't need dietary protein for upkeep, so your protein needs don't go up just because your weight does.

A simple way to do the math

If you're about 20 pounds above your healthy weight, subtract 20 from your current weight and multiply that number by 0.36.

For example, if you weigh 170 pounds but your healthy weight is closer to 150, use 150 × 0.36 = 54 grams of protein a day.

Most of us are already over

For comparison, U.S. surveys show the average woman eats about 70 grams of protein a day, and the average man closer to 100. So most of us are already well over our target before we add a single protein bar or shake. A typical restaurant burger or chicken breast alone can deliver 30 to 50 grams in one sitting.

If you're curious about your own intake, try jotting down what you eat for a day or two and checking the protein grams on the labels. Most people are surprised.

Needs do vary. People who are very active, recovering from surgery or illness, or managing kidney or liver disease may need a different amount, and some older adults may need a bit more. If your doctor or dietitian has given you a specific target, follow their advice.

Skip the protein hype

And this is where I want to push back on the noise out there. All the protein potions, powders, bars, "better protein," "added protein," and "more protein" products? Forget them.

Some of the best protein comes from plants: beans, lentils, tofu, whole grains, nuts, seeds, and vegetables. These foods bring along fiber, vitamins, and minerals that a powder can't match. I wrote more about why shortcuts in a jar or a pill rarely beat real food.

Once you get enough, you've got enough. More doesn't help, and it can actually get in the way of aging well.

Try this tomorrow: here's what about 54 grams of protein can look like in a day, no powders needed.

1 - Breakfast: a cup of oatmeal with 2 tablespoons of peanut butter (about 13 grams)

2 - Lunch: a big bowl of lentil soup with a slice of whole grain bread (about 22 grams)

3 - Dinner: a stir-fry with 3 ounces of tofu and half a cup of edamame over brown rice (about 20 grams)

A few quick takeaways

1 - Most adults already meet their protein needs without trying.

2 - Extra protein doesn't improve health for the average person.

3 - Eating less protein (not too little, just less of the excess) may help with weight loss, blood sugar, and the deeper aging processes happening in your cells.

I love when science reminds us that good metabolic health isn't about extremes. It's about giving your body what it needs.

Did you do the math? How does your daily protein compare to your target? I'd love to hear!

Sources

1 - Cell Press Blue, 2026: review of more than 350 studies on protein intake and healthy aging, University of Wisconsin-Madison (Good Morning America / ABC News report)

2 - Nutrition Insight, 2026: independent scientists weigh in on the low-protein review

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