Is 170g of Protein Too Much? What You Need to Know

January 3, 2026 •

4 min read

For the average sedentary adult, the official recommended dietary allowance is a modest 0.8 grams of protein per kilogram of body weight, which means a 170g target is significantly higher than the bare minimum for most. Whether this intake is appropriate or excessive depends entirely on your unique body, lifestyle, and fitness objectives.

Quick Summary

The suitability of 170g of protein daily is highly individualized and depends on body weight, activity level, and specific goals like building muscle or losing weight, with varying impacts on sedentary individuals versus athletes.

Key Points

Depends on the individual: 170g of protein is not universally too much, but its suitability depends on factors like body weight, activity level, and goals.
Optimal for athletes: For active individuals and those looking to build muscle, an intake of 170g can be appropriate and effective.
Supports weight loss: High protein intake can aid weight loss by increasing satiety and preserving lean muscle mass during a calorie deficit.
Manage potential risks: For most healthy people, 170g is safe, but balancing protein with fiber and staying hydrated is important for digestive and kidney health.
Not for sedentary lifestyles: For inactive individuals, 170g is excessive and offers no additional benefits over the standard RDA of ~0.8g/kg.
Source matters: The type of protein (e.g., lean animal vs. plant-based) is as important as the quantity for overall health.

Understanding Protein Needs: Individual Factors Reign Supreme

Determining whether 170g of protein is too much is not a one-size-fits-all calculation. The optimal intake is highly personal and influenced by several key factors. For a healthy, sedentary adult, the standard recommendation is 0.8 grams of protein per kilogram (or 0.36 grams per pound) of body weight. A person weighing 165 pounds would need only about 60 grams, making 170 grams appear excessive. However, this RDA is meant to prevent deficiency, not to optimize performance or body composition. The protein 'ceiling' is much higher for those with different lifestyles and goals.

Protein for Active Individuals and Athletes

For those who engage in regular physical activity, especially resistance training, protein needs increase substantially. Athletes, bodybuilders, and people focused on muscle growth generally fall into this category. The International Society of Sports Nutrition suggests that active individuals may benefit from 1.2 to 2.0 grams of protein per kilogram of body weight. For a 175-pound (approximately 80 kg) athlete, a daily intake of 170g falls perfectly within this recommended range (170g / 80kg = 2.1 g/kg), and in some cases may even be considered optimal. Even endurance athletes may require higher amounts for recovery. For individuals with a higher body weight or those in a caloric deficit seeking to preserve muscle, intake on the higher end of this range is often recommended.

The Role of Protein in Weight Loss

Consuming a higher-protein diet can be a valuable tool for weight management. Protein promotes satiety, helping to reduce overall calorie intake and curb hunger, which is crucial for sticking to a diet plan. Furthermore, a higher protein intake can help preserve lean muscle mass during weight loss, ensuring that you shed fat, not muscle tissue. Studies have shown that when individuals consume more protein while in a caloric deficit, they lose less muscle than those on a lower-protein diet. For those with weight loss as a goal, 1.6 to 2.4 grams per kilogram of body weight is often suggested, making 170g a suitable target for many individuals.

The Potential Health Risks of High Protein

While high protein intake is beneficial for specific goals, it is not without potential risks, especially when taken to the extreme or done incorrectly. Most healthy individuals can tolerate up to 2 grams per kilogram of body weight without issue. However, excessive or prolonged high intake can put a strain on the body's systems.

Kidney Function: The kidneys filter waste products from protein metabolism. While high protein intake doesn't cause kidney damage in healthy people, it can worsen existing kidney conditions. Anyone with pre-existing kidney disease should consult a doctor before dramatically increasing their protein. For further reading, an academic resource on this topic is found here.
Digestive Discomfort: Diets very high in protein, particularly animal sources, often lack sufficient fiber, which can lead to digestive issues like constipation and bloating.
Dehydration: The increased workload on the kidneys from processing excess protein can increase water excretion, potentially leading to dehydration if fluid intake is not sufficient.
Nutrient Imbalance: Focusing too heavily on protein can lead to a diet that is imbalanced, displacing other crucial macronutrients like carbohydrates and fats, and neglecting micronutrient-rich fruits and vegetables.

How to Manage High Protein Intake Safely

To minimize potential risks while reaping the benefits of a high protein intake, consider these strategies:

Prioritize diverse sources: Don't rely solely on red meat. Incorporate lean poultry, fish, eggs, dairy, legumes, and plant-based options to ensure a balanced amino acid profile and avoid excessive saturated fat.
Spread it out: The body can only use so much protein at once for muscle synthesis. Aim for 25-40 grams per meal to maximize benefits and avoid overwhelming the digestive system.
Hydrate adequately: Drink plenty of water throughout the day to support kidney function and prevent dehydration.
Include fiber: Balance your protein with plenty of fiber from fruits, vegetables, and whole grains to maintain digestive health.

Comparison Table: 170g Protein vs. Common Scenarios


Scenario	Body Weight Example	Protein Needs	Is 170g Too Much?	Key Considerations
Sedentary Adult	165 lbs (75 kg)	~60g RDA	Yes, significantly exceeds basic needs.	Excess protein would be converted to energy or stored as fat. Might displace other nutrients.
Strength Athlete	180 lbs (81 kg)	140-180g	Appropriate	Supports muscle repair and growth, especially when training intensely.
Active Weight Loss	200 lbs (91 kg)	150-220g	Appropriate	Promotes satiety and helps preserve lean mass during a caloric deficit.
Elderly Adult	150 lbs (68 kg)	82-95g (higher needs)	Potentially Excessive	While older adults need more protein, 170g is likely more than necessary to combat age-related muscle loss.

Conclusion

In summary, 170g of protein is not inherently too much; its appropriateness is defined by your individual circumstances. For highly active individuals, strength-focused athletes, or those in a targeted weight loss phase, this intake level can be optimal and effective. However, for a sedentary person, it is unnecessarily high and offers no additional benefit over moderate intake. To ensure safety and maximize results, it is crucial to balance your protein intake with a healthy diet rich in other nutrients, stay well-hydrated, and choose varied protein sources. Always consider consulting with a registered dietitian or healthcare provider for personalized guidance to align your protein consumption with your specific health and fitness goals..

Frequently Asked Questions

Active individuals, strength trainers, bodybuilders, and people with a higher body weight aiming for significant muscle gain or weight loss may find 170g of protein per day beneficial. The exact amount depends on their specific goals and body metrics.

For healthy individuals, moderate to high protein intake is generally safe. However, consuming excessive amounts, especially from unhealthy sources, can lead to digestive issues, dehydration, and potential strain on the kidneys, particularly in those with pre-existing kidney disease.

In individuals with healthy kidney function, high protein intake has not been shown to cause kidney damage. However, if you have a pre-existing kidney condition, excessive protein can worsen it. Always consult a healthcare provider if you have concerns.

Excess calories from any source, including protein, can be stored as fat. While protein is less efficiently converted to fat than carbohydrates or dietary fats, consuming more calories than you burn will lead to weight gain regardless of the source.

For most healthy individuals, a protein intake up to 2.0 grams per kilogram of body weight per day is considered safe. Athletes or those in specific training phases may go higher, but this should be done with professional guidance.

To increase protein safely, spread your intake evenly throughout the day, include diverse sources like lean meats, fish, dairy, and legumes, and ensure you also consume plenty of fiber and water.

A sedentary adult needs around 0.8 grams of protein per kilogram of body weight per day to prevent deficiency. This is a much lower intake than what is required for active individuals or those aiming for muscle growth.