How much daily protein is considered high?

November 22, 2025 •

4 min read

According to the Mayo Clinic, consuming more than 2 grams of protein per kilogram of body weight each day is generally considered excessive for a healthy adult. This threshold helps define how much daily protein is considered high, though the specific amount depends heavily on an individual's age, activity level, and health goals.

Quick Summary

The specific amount of protein considered high varies based on individual factors like activity level, age, and health status. While the standard recommended daily allowance is 0.8 g/kg, athletes and older adults require more, with over 2 g/kg generally considered high for healthy individuals.

Key Points

High intake is relative: What is considered a high daily protein intake is relative to an individual's age, activity level, and health status, not a single universal number.
2.0 g/kg/day is a general threshold: For a healthy, average adult, consuming more than 2.0 grams of protein per kilogram of body weight per day is typically seen as a high intake.
Athletes need more protein: Active individuals and athletes have higher requirements, with recommendations ranging from 1.4 to 2.0 g/kg/day, or even higher during a caloric deficit.
Older adults have higher needs: Due to muscle loss (sarcopenia), older adults benefit from protein intakes of 1.0 to 1.2 g/kg/day, which is higher than the standard sedentary recommendation.
Excessive intake has risks: Consuming excessively high amounts of protein over time can put a strain on the kidneys in individuals with pre-existing conditions and may lead to nutrient imbalances or dehydration.
Spreading protein intake is beneficial: Distributing protein consumption evenly throughout meals and snacks can help the body utilize it more effectively for muscle repair and synthesis.

Understanding the Baseline: The Recommended Dietary Allowance (RDA)

Before defining what is considered a high protein intake, it's essential to understand the standard recommendations. The Recommended Dietary Allowance (RDA) for a sedentary, healthy adult is 0.8 grams of protein per kilogram of body weight per day. This value is the minimum amount required to prevent deficiency and maintain basic bodily functions, not the optimal level for everyone. For a person weighing 75 kg (about 165 lbs), this equates to just 60 grams of protein daily. However, this baseline changes dramatically for individuals with different lifestyles, ages, and health goals.

Factors That Influence High Protein Intake

Several key factors determine an individual's protein needs and what is considered a 'high' amount for them.

Activity Level: Physically active individuals, particularly those engaged in resistance training or endurance sports, have significantly higher protein requirements than their sedentary counterparts. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg/day for active individuals, with specific ranges depending on the sport. Someone training intensely might see an intake of 1.8 to 2.2 g/kg as normal, whereas a sedentary person consuming this much would be on a high-protein diet.
Age: As people age, muscle mass naturally declines, a process called sarcopenia. To combat this, older adults often require a higher protein intake, with recommendations suggesting 1.0 to 1.2 g/kg/day. An amount that might be considered high for a younger adult could be considered necessary for an older adult's health maintenance.
Health Status and Goals: People with specific health conditions, such as critical illness or severe burns, may need therapeutic levels of protein that far exceed typical recommendations, sometimes reaching 2.5 g/kg per day. Conversely, individuals with kidney disease may need to restrict protein intake, so even moderate levels could be considered high and potentially harmful. Those seeking to lose weight might also benefit from a higher protein intake, as it promotes satiety and helps preserve muscle mass during a calorie deficit.

General Thresholds for a High Protein Diet

While there's no single, universally agreed-upon definition, a few widely cited ranges help classify high protein intake:

Above 2.0 g/kg/day: This is the most common benchmark for a high or excessive protein intake for healthy adults. While generally considered safe for healthy individuals over the short term, consistent intake at this level may warrant caution and should be discussed with a healthcare provider.
Above 3.5 g/kg/day: Some research suggests a tolerable upper limit, especially for well-adapted subjects, of up to 3.5 g/kg/day. However, this is exceptionally high and long-term consumption at this level is not recommended.
Over 35% of Total Calories: The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of total daily calories. Exceeding 35% of total energy intake from protein could also classify as a very high protein diet.

Comparison: Protein Intake by Lifestyle


Lifestyle	Recommended Protein Intake (grams per kg)	Approximate Daily Protein for a 75kg (165lb) Adult	What is a 'High' Intake for this Group?
Sedentary Adult	0.8 g/kg	60 grams	Any intake consistently above 1.5-2.0 g/kg
Older Adult	1.0–1.2 g/kg	75–90 grams	Intake significantly above 1.2 g/kg is high
Recreational Athlete	1.2–1.7 g/kg	90–128 grams	Above 2.0 g/kg
Endurance Athlete	1.4–1.7 g/kg	105–128 grams	Above 2.0 g/kg
Strength Athlete / Bodybuilder	1.6–2.2 g/kg	120–165 grams	Above 2.2 g/kg in energy balance, or higher during a caloric deficit

Potential Risks of Excessive Protein

While a higher protein intake is beneficial for many, consuming excessive amounts over the long term can pose potential risks for certain individuals.

Kidney Stress: The body processes protein by-products through the kidneys. Chronically high protein intake can increase the workload on the kidneys, especially for those with pre-existing kidney disease, potentially accelerating kidney decline.
Dehydration: A high protein diet increases the body's need for water to help flush out excess urea, a nitrogen-containing waste product. Inadequate hydration can lead to dehydration.
Digestive Issues: Some individuals report digestive problems like bloating, nausea, and diarrhea when consuming very high amounts of protein.
Nutrient Imbalances: Over-emphasizing protein can lead to the displacement of other vital food groups like fruits, vegetables, and whole grains. This can result in a diet lacking sufficient fiber, vitamins, and minerals.

How to Safely Increase Protein Intake

For those who determine they need more protein, here are some strategies for safe, balanced consumption:

Spread it Out: Rather than consuming a single large protein meal, distribute your intake evenly throughout the day. Aim for 20-30 grams per meal and 10-15 grams per snack to optimize protein synthesis.
Focus on Whole Foods: Prioritize high-quality protein sources from both lean animal and plant sources. This includes lean meats, fish, eggs, dairy, nuts, seeds, and legumes. Whole foods provide a wider range of micronutrients than supplements alone.
Balance Your Plate: Ensure your high-protein meals are still balanced with complex carbohydrates, healthy fats, and plenty of fruits and vegetables to prevent nutrient deficiencies.
Stay Hydrated: Increased protein requires increased water intake to help the kidneys process protein metabolites efficiently. Make sure you are drinking plenty of water throughout the day.

Conclusion

The answer to "how much daily protein is considered high?" is not a fixed number but rather a personalized assessment based on individual needs and goals. While a healthy adult might find intakes above 2.0 g/kg/day to be high, a professional athlete might require this for optimal performance. The key is to understand your specific needs, listen to your body, and consult with a healthcare professional or registered dietitian to determine the right balance for you. For more specific, data-driven nutritional guidance, authoritative sources like Examine.com offer in-depth resources. Balancing your diet with quality protein sources and other macronutrients is far more important than fixating on a single number.

Frequently Asked Questions

The RDA for a sedentary, healthy adult is 0.8 grams of protein per kilogram of body weight per day. This amount is the minimum needed to prevent deficiency, not necessarily the optimal amount for everyone.

Athletes and active individuals generally require more protein to support muscle repair and growth. Recommendations range from 1.4 to 2.0 grams per kilogram of body weight per day, depending on the intensity and type of exercise.

Whether 200 grams of protein is too much depends on your body weight and activity level. For an average person, this would likely be excessive, but for a large, heavily active person (e.g., weighing over 100 kg), it could be within an appropriate range.

For healthy individuals, a high protein intake is generally not considered harmful to the kidneys. However, for those with pre-existing kidney disease, a high protein diet can increase the workload on the kidneys and should be managed under a doctor's supervision.

Potential signs of excessive protein intake can include digestive issues like bloating, nausea, or diarrhea, as well as increased thirst and dehydration. Monitoring these symptoms is important, and consulting a healthcare provider is recommended.

It is generally recommended to prioritize getting protein from a variety of whole food sources (e.g., lean meat, fish, eggs, dairy, beans, lentils). Supplements like protein powder can be a convenient way to meet higher protein needs, but they should complement, not replace, a balanced diet.

A simple starting point is multiplying your body weight in kilograms by a factor based on your activity level (e.g., 0.8 g/kg for sedentary, 1.2-2.0 g/kg for active). For personalized advice, consult a registered dietitian or use an online calculator.