If you consider one whole egg, it has almost 6 grams of protein , 2 grams of fat and 1 gram of carbohydrate. Since we are talking only about egg whites. Egg white has only 4 grams of protein in it. Now the daily intake of egg whites depends upon your macros.
With No Physical exercise
You can have anywhere between 2 to 5 egg whites daily, even if you are not doing any sort of physical exercise. One egg white has around 4 grams of protein. So if you consume 5 egg whites, you will be consuming around 20 grams of protein. Totally, you can have up to 5 eggs in one day.
Physicalworkout/Musclebuilding
Now, when it comes to muscle building or fat loss goal, you can easily consume up to 6 egg whites at once. And now the question is how many servings you can take in a day?
You can consume 6 egg whites for every 4 hours. There is no problem at all. If you are a beginner or at intermediate level, you can easily consume up to 6 egg whites in one serving. Whereas in case of advance level, you can consume around 10-12 egg whites at one time. For instance, if you consider 10 egg whites, it will be around 40 grams of protein at one time.
You don’t need to get protein through chicken or fish. You can have 3 to 4 servings of egg whites a day. For instance if you consume 6 egg whites at once, for 4 times a day, you will be consuming up to 24 egg whites in a day. There is no problem to consume up to 40 egg whites a day depending upon your macros and workout intensity.
The issue comes only when you start consuming egg yolk, since it has saturated fat, high calories and bad cholesterol. So if you are a vegetarian and eat only eggs, then you can have 3-4 servings per day. You can easily consume up to 100 grams of protein through egg whites. Suppose if you are taking whey protein supplement as well, then it would be good to have 2 servings of egg whites a day.
If you are a beginner you can consume up to 20 egg whites a day and advanced level guys can have up to 40 egg whites in one day.
If you are a beginner and consuming 10-12 egg whites at one time, then you are wasting the protein. Your body won’t be able absorb all the protein and the rest of the protein turns as fat. If you don’t have the muscles maturity, your body won’t be able to digest complete protein.
There are no side effects of eating egg whites. Body can digest 24 grams of protein easily, so just the thing is don’t over eat, eat according to your macros and make sure you drink plenty of water as it regulates the body and helps the kidney to filter the waste products from the blood easily.