>I believe high protein intake is as bad as high fat intake, high calories intake, and high everything else. What constitutes high protein intake, and at what

>I believe high protein intake is as bad as high fat intake, high calories intake, and high everything else. What constitutes high protein intake, and at what point is it detrimental? Should our macro breakdown be 33%/33%/33%? How does increased calorie expenditure play into this? The study I referenced says I should eat 130g protein (520 cal) for best gains. My TDEE (on days I don't run) is 2500, putting me at roughly 20% protein. If I do run I've got an extra ~500 cals, how should those calories be allotted?