Eating more protein does not automatically lead to better health, according to a recent scientific review that examined more than 350 studies. Researchers found that the amount offering the greatest benefit may depend on a person’s age, activity level and overall health.

Higher protein intake can support muscle growth and provide other health benefits. However, consuming more protein than the body needs may offer little advantage and could reduce longevity in some sedentary adults, particularly depending on the protein source or amino acid profile.

The findings come as protein receives widespread attention from doctors, nutrition experts and online personalities. Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, said the competing messages can leave people uncertain about how much they should eat.

"We are hearing conflicting things from doctors ... and influencers," Freirich told Fox News Digital. She was not involved in the research.

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"The message lately has been to increase your protein," Freirich said. Yet she cautioned that increasing intake without considering individual needs could bring unwanted effects.

"However, we do know that excess protein is associated with negative effects. It can put a strain on your kidney health, and it can interfere with bone and calcium homeostasis."

Activity level is one of the key considerations because active people can still benefit from consuming more protein. Freirich said people who are strength training, building muscle or participating in sports probably need a little more.

Protein needs may also change when a person’s routine changes. Freirich offered the example of a highly active person who becomes sedentary after an injury, noting that the individual should modify protein intake because the body is no longer using it in the same way.

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For sedentary people, reducing excess protein is not the only possible response. Increasing physical activity may also help the body use nutrients more effectively while supporting an active and independent life.

"Adding exercise is always a good idea because it is associated with having fewer falls, having more joy in life and protecting you from injury," Freirich said.

For people who want to adjust their diets without making a complete overhaul, Freirich recommended beginning with plate proportions. She suggested filling 50% of the plate with vegetables, 25% with protein and 25% with starches or whole grains.

A general daily guideline for adults with lower activity levels is 0.8 grams of protein per kilogram of body weight. People who are more physically active may benefit from about 1.0 gram per kilogram each day.

Freirich also encouraged people to eat fruits and vegetables in a variety of colors. This approach can provide a diverse intake of vitamins and micronutrients while helping create a more balanced plate.

Another option is to replace a portion of animal protein with plant sources such as beans, lentils, chickpeas, nuts and seeds. Freirich noted that many people on diets limiting protein who experienced better health outcomes were consuming much of their protein from plants.

Plant proteins also provide different amino acid profiles along with fiber, according to the nutritionist. The recommendation is not to restrict entire categories of food, but to reconsider where some of the protein on the plate comes from.

Choosing unprocessed foods was Freirich’s fifth suggestion because these foods support natural signals of fullness. "Moving away from really processed foods to more unprocessed foods actually helps your body regulate a lot better," she advised.

Ultimately, Freirich said dietary decisions should not be controlled by one headline or a single study. Individual circumstances, including health and activity, should guide how people respond to the findings.

"Research is ever-evolving," Freirich said. "Everyone should think about their personal situation and discuss it with healthcare providers to figure out the best route for them."