Is 200 mg of protein a day too much for you?

January 4, 2026 •

4 min read

For the average, healthy adult, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. Therefore, for most people, a daily intake of 200 grams of protein is significantly more than needed and could be considered excessive.

Quick Summary

This article explores whether a 200-gram daily protein intake is appropriate, breaking down factors like body weight, activity level, and health conditions. It clarifies dietary guidelines, highlights potential risks of excessive consumption, and provides a balanced perspective on high-protein diets.

Key Points

Individual Needs Vary: Whether 200g of protein is excessive depends on your body weight, activity level, and health status, not a blanket rule.
RDA is Minimum: The standard RDA of 0.8g/kg is a minimum to prevent deficiency, not an optimal target for active individuals.
Elite Athletes May Need More: Only a subset of highly active, large individuals, such as some bodybuilders, might approach a 200g intake, often requiring consultation with a dietitian.
Risks of Excess: Consuming too much protein can strain the kidneys, cause dehydration, digestive issues, and lead to nutrient imbalances.
Quality Over Quantity: Focusing on high-quality, varied protein sources like fish, lean poultry, and legumes is better than relying on excessive amounts or low-quality options.
Balance is Key: A balanced diet that includes protein, carbohydrates, and fats from diverse food groups is the safest and most sustainable approach.

Understanding Your Individual Protein Needs

While 200 grams of protein per day may be a common goal for competitive bodybuilders or elite athletes, it is far beyond the requirement for most individuals. The amount of protein a person needs is highly individual and depends on several factors, including body weight, age, activity level, and health status. For a 220-pound (100 kg) individual, 200 grams would be the upper limit, calculated at 2 grams per kilogram of body weight. However, for someone weighing 150 pounds (68 kg), 200 grams is well over the generally accepted upper threshold of 2 grams per kg.

The Calculation: RDA vs. Optimal Intake

The Recommended Dietary Allowance (RDA) is the minimum amount of a nutrient needed to meet basic nutritional requirements and prevent deficiency. For a sedentary adult, the RDA is 0.8 g/kg/day. However, this is just the minimum, and more active people or those with specific goals often need more.

Sedentary Adults: 0.8 g/kg of body weight.
Regular Exercisers: 1.1–1.5 g/kg of body weight.
Endurance and Strength Athletes: 1.2–2.0 g/kg of body weight.
Older Adults (over 65): Higher intake, around 1.2–1.6 g/kg, is recommended to preserve muscle mass.

For a person aiming for 200 grams of protein, they would need to weigh at least 220 pounds and be highly active to fall within the higher, yet still safe, end of the recommended spectrum.

Potential Risks of Consuming Too Much Protein

While protein is essential, excessive intake can lead to a number of adverse health effects, especially when sustained over a long period. These risks are heightened if the increased protein comes from unhealthy sources or displaces other necessary macronutrients like fiber.

Kidney Strain: The kidneys must work harder to process the nitrogen waste products from protein metabolism. This increased workload can be dangerous for individuals with pre-existing kidney disease.
Dehydration: As the kidneys filter more nitrogen, they increase urination, which can lead to dehydration if fluid intake isn't sufficient.
Digestive Issues: High-protein diets, particularly those low in fiber, can cause constipation, bloating, and other gastrointestinal problems. Many animal-based protein sources contain no fiber.
Weight Gain: Excess protein, like excess calories from any source, can be converted and stored as fat if not used for energy.
Nutrient Imbalances: A focus on high protein can lead to a neglect of other vital nutrients found in fruits, vegetables, and whole grains.
Heart Health Concerns: If the high protein intake comes mainly from high-fat animal products like red and processed meats, it could increase saturated fat intake and raise the risk of heart disease.

High Protein vs. Balanced Diet: A Comparison


Feature	Very High Protein Diet (e.g., 200g/day for average person)	Balanced Diet (following recommended guidelines)
Satiety	Can increase feelings of fullness, which can aid short-term weight loss.	Supports appetite regulation as part of a varied meal plan.
Muscle Building	Provides ample amino acids for muscle protein synthesis, but excess may not offer additional benefits beyond an optimal range.	Supplies adequate protein to support muscle growth and repair, especially when timed around exercise.
Nutrient Variety	Often lacks sufficient fiber, vitamins, and minerals if plant-based foods are limited.	Includes a wide range of nutrients from diverse food sources like fruits, vegetables, and whole grains.
Kidney Impact	Can place a significant, potentially harmful, strain on the kidneys.	Supports healthy kidney function with moderate protein intake and proper hydration.
Sustainability	Difficult for most to maintain long-term, potentially leading to nutrient deficiencies and health risks.	Easily sustainable for a lifetime, promoting overall health and well-being.
Source of Calories	A larger percentage of daily calories comes from protein, which may displace carbs and healthy fats.	Protein provides a balanced proportion of daily calories alongside carbs and fats.

The Importance of High-Quality Sources

When aiming for a higher protein intake, the source of the protein is just as important as the quantity. Healthier protein choices include:

Fish (e.g., salmon, tuna)
Lean poultry (e.g., chicken breast, turkey)
Low-fat dairy (e.g., Greek yogurt, cottage cheese)
Eggs
Plant-based sources (e.g., legumes, tofu, lentils)

These are preferable to excessive red meat or processed protein supplements, which may contain higher levels of saturated fat and other additives. Spreading your protein intake throughout the day is also more beneficial for muscle protein synthesis and overall digestion than consuming a very large amount in one sitting.

Conclusion: Personalizing Your Protein Intake

For the vast majority of people, is 200 mg of protein a day too much? Yes, it is. The answer is not a one-size-fits-all, but rather a calculation based on individual needs and health goals. While competitive athletes and bodybuilders may have valid reasons to consume such high levels under professional guidance, most people can meet their needs with significantly less. Prioritizing a balanced diet with a variety of high-quality protein sources, along with healthy carbohydrates and fats, is the most sustainable and safest approach to support long-term health and wellness. Always consult a healthcare professional or a registered dietitian before making drastic changes to your diet to ensure it aligns with your specific needs.

Frequently Asked Questions

For healthy individuals, moderate to high protein intake is generally manageable, but consistently consuming an excessive amount like 200 grams can put a strain on the kidneys as they work harder to filter waste products. For individuals with pre-existing kidney conditions, it can be particularly harmful.

Signs of excessive protein intake can include digestive issues like constipation or bloating, dehydration (indicated by increased thirst or frequent urination), fatigue, and weight gain. These symptoms suggest your body is struggling to process the overload.

If you consume 200 grams of protein without sufficient physical activity, your body will use what it needs for basic functions and convert the excess calories, from protein or any other macronutrient, into fat for storage. This can lead to unwanted weight gain.

Yes, for most women, 200 grams of protein per day is significantly more than necessary. While individual needs vary, the typical upper limit of 2 grams per kilogram of body weight means that only a very large or highly athletic woman would require such an amount.

Yes, it is entirely possible to get 200 grams of protein from whole foods alone, but it requires careful meal planning and can lead to a very high calorie intake. Spreading the intake across multiple meals and snacks with sources like lean meats, eggs, dairy, and legumes is key.

Research suggests that for most people, the body can effectively utilize around 20–40 grams of protein in one meal for muscle synthesis. Consuming significantly more in a single sitting may not provide additional benefits and is harder on the digestive system.

While athletes have higher protein needs than sedentary individuals, a 200g intake is still on the high end and typically reserved for larger athletes focused on intense strength training. Many athletes can achieve optimal results with 1.2 to 2.0 grams per kilogram of body weight, which is often less than 200g.