Is More Protein Better?
Article Reviewed: The More Protein, the Better?
Read the entire The NY Times article.
In a recent article in The New York Times, Alice Callahan (2025) explores the growing trend of increased protein consumption and whether current federal guidelines are outdated. Social media influencers and high-profile health figures like Dr. Peter Attia argue that most Americans are under-consuming protein. Attia, author of Outlive and investor in protein-based food products, claims that the recommended dietary allowance (RDA) is a “joke,” suggesting people should consume nearly three times the federal guidelines (Callahan, 2025).
A 2024 survey of 3,000 American adults reported that 71% were increasing their protein intake, a sharp rise from 59% in 2022 (Callahan, 2025). To fact-check these claims, The New York Times reviewed more than ten studies and interviewed twelve nutrition experts. The general consensus was that more research is necessary to draw definitive conclusions about ideal protein intake levels.
Dr. Kevin Campbell, a nutrition scientist, explained that the average American man already consumes 55% more protein than current guidelines recommend, and women consume 35% more (Callahan, 2025). While current levels appear adequate for basic physiological needs, they may not be optimal for individuals with specific health or fitness goals. For example, David Church, assistant professor of geriatrics at the University of Arkansas, noted that those building muscle can benefit from consuming 1.5 to 2 times the federal recommendation, though gains tend to plateau beyond that point (Callahan, 2025).
The article also examined whether older adults need more protein. While findings from randomized controlled trials are inconsistent, European health authorities suggest that people over 65 should consume at least 25% more protein than U.S. guidelines recommend, especially when recovering from illness or injury (Callahan, 2025).
Protein intake’s role in weight loss was another focal point. Some short-term trials have shown that higher protein diets can aid in weight loss by reducing levels of hunger hormones. A 2024 review concluded that consuming 25% more protein than recommended may help preserve muscle mass during weight loss (Callahan, 2025). This is especially relevant for people on GLP-1 medications, which promote weight loss. According to Dr. van Loon, such individuals should increase protein intake and engage in strength training at least twice a week to maintain muscle (Callahan, 2025).
Despite potential benefits, experts warn against overconsumption. Excess protein may displace nutrient-dense foods like fruits, vegetables, and whole grains, which are already under-consumed in most American diets. Dr. David Church cautioned that this could lead to nutrient imbalances (Callahan, 2025). Furthermore, Dr. Frank Hu of Harvard T.H. Chan School of Public Health pointed out that increased intake of animal proteins may correlate with higher rates of cardiovascular disease and premature death (Callahan, 2025). Dr. Campbell also noted that excessive protein can strain kidneys, particularly in individuals with undiagnosed kidney disease—a condition estimated to affect 9 out of 10 people who have it (Callahan, 2025).
In conclusion, the article emphasizes the importance of finding a balanced “Goldilocks zone” for protein intake—not too little, not too much, but just right for one’s personal health goals. After reading the article, I’m considering meeting with a registered nutritionist to tailor my dietary needs and consulting a physical therapist to safely build a strength training plan that takes into account my injuries and goals.
By Marcus Forman