Animal protein provides all nine essential amino acids. Eat both legumes and grains. Grains include wheat, rice, corn, sesame seeds, barley and oats. A person on a vegetable protein diet requires more total protein due to its low quality. The RDA value used in Nutrition Wizard assumes high quality protein.
Some experts believe that the average American diet contains significantly too much protein.
There is little clear evidence of direct danger in eating too much protein. This link has not been proven. Children need more protein than adults so are much more likely to have a protein deficiency than adults. Symptoms of protein deficiency include fluid accumulation, wasting of tissues, skin problems, susceptibility to disease, weakness and lack of energy. The body has some ability to compensate for protein shortages.