Are You Eating Too Much Protein? 5 Mistakes That Could Be Hurting Your Kidneys

We all know that protein is essential, it fuels our muscles, supports weight management, and keeps us energised throughout the day.

But as with everything in life, too much of a good thing can actually become harmful, especially for your kidneys.

If you’re a fitness enthusiast, on a high-protein diet, or just trying to eat “healthy,” this post is for you. Let’s talk about five common protein mistakes that people make without realizing the silent damage they could be causing to their kidneys.

1. Eating Too Much Animal Protein

That grilled chicken, steak, or protein shake might seem like the best fuel after a workout — and in moderation, it is. But constantly loading your plate with meat and ignoring portion sizes can push your kidneys into overdrive.

Why? Because excess animal protein increases nitrogen levels in the body — a waste product your kidneys have to filter out. Over time, this added strain can cause dehydration, frequent urination, and even kidney stones.

What to do instead:

Stick to recommended intake levels, around 75–120 grams of protein daily for someone weighing about 68kg. Balance it out with vegetables and fiber-rich foods to avoid digestive issues and keep things moving smoothly.