Quick answer
NIH says high-protein diets giving two to three times the recommended amount do not appear to raise the risk of kidney stones in healthy people. A 2022 review of 14 cohort studies linked more meat to more stones and more dairy protein to fewer, with low-credibility evidence. Ask your doctor if you have had stones.1,2
Key facts
- NIH says high-protein diets of two to three times the RDA do not appear to raise the risk of kidney stones, dehydration or kidney problems in healthy people.1
- A 2022 review of 14 prospective cohort studies found more kidney stones with higher nondairy animal protein (risk ratio 1.11), meat (1.22) and processed meat (1.29) intakes.2
- The same review found fewer kidney stones with higher dairy protein intake (risk ratio 0.91), and rated the credibility of most findings as low.2
- A 2021 systematic review of whey protein tied most reported harm to long-term, excessive use, with the kidneys and liver named most often.3
- Protein raises the calcium lost in urine, but NIH says this appears to have no lasting effect on bone.1
What NIH says about high protein and kidney stones
NIH's fact sheet for health professionals addresses the question directly. It says high-protein diets, such as those giving two to three times the recommended 0.8 g per kg of body weight a day for healthy adults, do not appear to increase the risk of kidney stones or dehydration, and do not appear to compromise kidney function in healthy people.1
High-protein diets of two to three times the RDA do not appear to harm kidney function, bone health or hydration in healthy people, and trained adults eating up to about 3.3 g per kg a day for up to a year showed no change in kidney or liver markers. People with severely reduced kidney function may need to limit protein.1,4,5
Protein raises the calcium lost in urine, but NIH says this appears to have no lasting effect on bone and is easily offset by slightly more calcium.1
What a 2022 review of food studies found
A systematic review pooled 14 prospective cohort studies, which follow people over time and ask what they eat, and looked at how protein from different sources related to kidney stones. It looked at foods and total intake, not powders.2
| Protein source | Association with kidney stones |
|---|---|
| Nondairy animal protein | Higher intake linked to more stones (risk ratio 1.11) |
| Total meat and meat products | Higher intake linked to more stones (risk ratio 1.22) |
| Processed meat | Higher intake linked to more stones (risk ratio 1.29) |
| Dairy protein | Higher intake linked to fewer stones (risk ratio 0.91) |
The authors rated the credibility of most findings as low, found signs of publication bias for animal protein, and said further observational studies are needed. Cohort studies show associations, not cause. Because whey and casein are the main proteins of milk, the dairy result is the closest to a milk-based powder, but the review did not test powders.1,2
What a systematic review of whey protein found
A 2021 systematic review of whey protein supplementation and its potentially adverse effects included 11 documents. Most tied harm to chronic, excessive use, with the kidneys and liver named most often, and a few linked whey to acne and to changes in gut bacteria. Its abstract gives no figures, and it calls for more studies of different whey types, with and without exercise.3
The abstract does not say how many of the 11 documents concerned kidney stones, so it does not settle that question on its own.3
Who should ask their doctor
Ask your doctor before using protein powder if you have had kidney stones, have kidney disease or were told to limit protein. An international expert group says people with severely reduced kidney function who are not on dialysis may need to limit protein, and the sources checked give no protein amount for people who form stones.1,5
Questions people ask
Does protein powder cause kidney stones?
NIH's finding on high-protein diets is about total protein from foods and supplements in healthy people. The sources checked do not report a trial of protein powder and kidney stones, which is not a finding either way.1
Does whey protein cause kidney stones?
The 2021 whey review names the kidneys among organs affected by long-term, excessive use, but its abstract does not mention stones. The 2022 cohort review linked more dairy protein to fewer stones.2,3
Does a high protein diet cause kidney damage?
NIH says high-protein diets do not appear to compromise kidney function in healthy people. An international expert group says people with severely reduced kidney function may need to limit protein, so ask your doctor.1,5
Does protein cause acne?
The 2021 whey review says a few studies linked whey protein to acne, and its abstract gives no figures. The sources checked do not address other proteins.3
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Sources
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. Updated April 1, 2024. Opened 2026-10-07.
- Asoudeh F, Talebi S, Jayedi A, Marx W, Najafi MT, Mohammadi H. Associations of total protein or animal protein intake and animal protein sources with risk of kidney stones: a systematic review and dose-response meta-analysis. Adv Nutr. 2022;13(3):821-832. Opened 2026-10-11.
- Vasconcelos QDJS, Bachur TPR, Aragao GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021;46(1):27-33. Opened 2026-10-11.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Opened 2026-10-01.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. Opened 2026-10-07.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.