Is 150g of protein too much for bodybuilding? An Expert Guide

December 31, 2025 •

4 min read

According to a 2018 review, dietary protein supplementation can significantly increase muscle strength and size for healthy adults engaged in weight training. While 150g of protein may seem high, the ideal amount depends heavily on a bodybuilder's individual stats and training volume.

Quick Summary

Whether 150g of protein is excessive depends on your body weight, activity level, and goals. For many lifters, it falls within an optimal range for muscle growth and repair.

Key Points

Protein Needs Vary: 150g of protein is an appropriate amount for many bodybuilders but is not a universal rule. Individual requirements are based on body weight, training, and goals.
Calculate Your Needs: A research-backed guideline for muscle gain is 1.6-2.2 grams of protein per kilogram of body weight. Use your body weight or lean body mass for a more accurate estimate.
Distribute Your Intake: Spreading protein throughout the day over several meals is more effective for muscle protein synthesis than eating it all at once.
Debunk the Kidney Myth: There is no scientific evidence that a high protein diet is harmful to the kidneys of healthy individuals. Only those with pre-existing kidney disease need to be cautious.
Balance is Key: Excessive protein can displace other vital macronutrients like carbohydrates and fats. Ensure a balanced diet to avoid issues like digestive problems or dehydration.
Protein Source Flexibility: While animal proteins are often more complete, a well-planned plant-based diet can also provide all the necessary amino acids for muscle growth.

Protein Needs for Bodybuilders vs. the Average Person

For the general, sedentary population, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This figure is designed to prevent protein deficiency, not to optimize performance or muscle growth in athletes. Bodybuilders, with their intense training regimens, require significantly more protein to repair damaged muscle fibers and promote hypertrophy (muscle growth). This need is why blanket statements about protein intake are often misleading for the lifting community.

The Real Answer: Context Is Everything

So, is 150g of protein too much for bodybuilding? The simple answer is that it's highly dependent on the individual. For many bodybuilders, 150 grams is a very moderate and appropriate daily target, while for others, it might be more or less than their optimal requirement.

Factors Influencing Your Protein Needs

Body Weight and Composition: A 75kg (approx. 165 lbs) individual aiming for 2.0 g/kg of protein would land right at 150g per day, an amount many experts consider optimal for muscle gain. A heavier lifter would need more, while a lighter one might need less. Protein intake should often be calculated based on lean body mass rather than total weight for overweight individuals.
Training Intensity and Volume: The more intense and frequent your resistance training, the higher your protein requirements will be. Intense training breaks down muscle tissue, and protein provides the building blocks for repair and growth.
Bulking vs. Cutting: Protein needs often increase during a cutting phase (calorie deficit) to help preserve lean muscle mass. Some evidence suggests protein intake as high as 2.3–3.1 g/kg may be beneficial during cuts. During a bulking phase (calorie surplus), protein requirements may be slightly lower, but still elevated compared to the average person.
Age: As people age, they experience anabolic resistance, meaning their bodies become less efficient at using protein for muscle synthesis. This can necessitate a higher protein intake for older adults to maintain muscle mass.

Debunking Common High-Protein Myths

Numerous myths surround high protein consumption, many of which cause unnecessary concern. Here's what the science says:

Myth: High protein intake damages healthy kidneys. The long-standing belief that high protein diets cause kidney damage has been largely debunked. Studies show that a high protein intake does not harm healthy kidneys, though those with pre-existing kidney disease should consult a doctor before increasing protein.
Myth: You can't absorb more than 30g of protein in one meal. The body can absorb and utilize much more protein than this in a single sitting. The total daily intake and consistent distribution over meals are far more important for muscle protein synthesis.
Myth: More protein always equals more muscle. There is a ceiling effect for muscle growth. For natural lifters, consuming more than 1.6-2.2 g/kg/d provides little to no additional benefit for muscle growth and may just be used for energy.

Potential Side Effects and Considerations

While generally safe for healthy individuals, excessively high protein consumption can have some side effects, particularly if other nutrients are neglected:

Dehydration: The body requires more water to process the nitrogen waste products from high protein metabolism. Failure to increase fluid intake can lead to dehydration.
Digestive Issues: Diets heavy in animal protein but low in fiber (from fruits, vegetables, whole grains) can cause constipation and bloating.
Nutrient Displacement: An over-emphasis on protein can lead to a diet lacking sufficient carbohydrates and healthy fats, which are also vital for energy, hormone regulation, and overall health.

Comparison of Protein Needs for Different Bodybuilders


Bodybuilder Type	Body Weight	Protein Target	Daily Protein Goal	Is 150g Too Much?
Beginner	70 kg (154 lbs)	1.6 g/kg	112g	Yes, likely more than needed.
Intermediate (Bulking)	85 kg (187 lbs)	1.8 g/kg	153g	No, right in the optimal range.
Advanced (Cutting)	90 kg (198 lbs)	2.5 g/kg	225g	No, potentially not enough.
Vegan Lifter	75 kg (165 lbs)	1.8 g/kg*	~135g-145g	No, an appropriate target.

*Note: Due to potentially lower bioavailability, some plant-based diets may aim for the higher end of the recommended protein range.

Conclusion

For many bodybuilders, 150g of protein is not too much. It falls comfortably within the evidence-based recommendations for muscle growth and repair, especially for those of average weight engaging in consistent training. However, protein intake should always be personalized based on individual factors like body weight, goals, and training intensity. While it's crucial to get enough protein, pushing intake to extreme levels beyond the optimal range of 1.6-2.2 g/kg is generally unnecessary for maximizing muscle gain. The key is to find the right balance for your body and ensure your high-protein diet is part of a nutritionally complete and well-hydrated lifestyle.

The Smartest Way to Use Protein to Build Muscle

For more advanced nutritional strategies, you can explore resources like Jeff Nippard's guide on maximizing protein utilization: The Smartest Way To Use Protein To Build Muscle (Science Explained).

Optimal Protein Intake Strategies

Prioritize a Complete Diet: Focus on getting protein from a variety of sources to ensure a full spectrum of amino acids.
Spread Intake Throughout the Day: Distributing protein across meals and snacks provides a steady supply of amino acids for muscle protein synthesis.
Consider High-Quality Sources: Animal proteins like lean meats, eggs, and dairy are considered complete proteins, but plant-based options like soy and legumes can also be highly effective when balanced.
Track Your Intake: Using an app or food diary can help ensure you consistently meet your personalized protein goals.
Stay Hydrated: Increased protein requires increased water consumption to help the kidneys process metabolic waste.

High-Protein Food Sources

Animal-Based: Chicken breast, lean beef, fish (salmon, tuna), eggs, Greek yogurt, cottage cheese.
Plant-Based: Tofu, soybeans, lentils, beans, chickpeas, protein powders (whey, casein, soy, pea).
Convenient Options: Protein bars, protein shakes, jerky.

Frequently Asked Questions

For resistance-trained individuals seeking to maximize muscle growth, a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight is widely recommended by sports nutrition research.

For an average, moderately active person, 150g of protein is likely more than is needed and could be considered high. For a bodybuilder, however, it can be an optimal target depending on their weight.

No, consuming a high amount of protein does not damage healthy kidneys. This myth is based on recommendations for individuals with pre-existing kidney disease. Healthy people's kidneys can handle the extra workload.

Potential side effects of an excessively high protein diet can include dehydration, digestive problems like constipation, and nutrient imbalances if other food groups are neglected. Proper hydration and a balanced diet are crucial.

The '1 gram per pound' rule is often an overestimate for natural bodybuilders. The optimal range is typically 0.7 to 1.0 grams per pound, with 0.82 g/lb often cited as an upper limit for additional benefits.

Whole foods provide a broader spectrum of nutrients, vitamins, and minerals. Supplements are not necessary for muscle growth if you can meet your protein needs through whole foods, but they offer a convenient way to boost intake.

To calculate your protein target, first convert your body weight from pounds to kilograms (divide by 2.2). Then, multiply your weight in kg by a factor of 1.6 to 2.2, depending on your training intensity and goals. For example, a 75kg person might aim for 75kg * 2.0g/kg = 150g.