Is 250g of protein a day too much? The truth about high protein diets

October 17, 2025 •

4 min read

While the standard dietary recommendation for protein is 0.8 grams per kilogram of body weight, some physically active individuals consume far more. So, is 250g of protein a day too much for you, or is it an appropriate amount for your fitness goals? This article examines the facts to help you decide.

Quick Summary

This article explores whether a daily intake of 250g of protein is excessive, outlining how individual needs vary based on body size and activity level. It discusses the potential health risks of consuming too much, highlights who might benefit from this level, and provides a guide for safe, balanced high-protein nutrition.

Key Points

For most people, yes: A 250g daily protein intake is significantly higher than the average sedentary adult needs, and most athletes do not require this much.
Elite athletes are an exception: Only very large, heavily resistance-trained individuals may require and benefit from protein intake levels approaching 250g, typically ranging from 1.6-2.2 grams per kilogram of body weight.
Excess protein has risks: Consuming too much protein can place a heavy burden on the kidneys, lead to dehydration, cause digestive problems, and potentially cause weight gain if total calories are excessive.
Focus on quality and distribution: If a high intake is necessary, focus on spreading consumption across multiple meals and choosing a variety of high-quality, lean protein sources rather than relying on a single, massive intake.
Balance is crucial: A high-protein diet should not come at the expense of other macronutrients like carbohydrates and fats, which are essential for overall health, energy, and optimal performance.
Individual needs vary: Your ideal protein intake is highly dependent on your body weight, activity level, and goals, making a personalized calculation more effective than following a rigid, high-end figure.

Protein is a crucial macronutrient, essential for building and repairing tissues, producing hormones, and supporting immune function. However, the right amount varies significantly from person to person. While the Recommended Dietary Allowance (RDA) is a modest 0.8 grams of protein per kilogram of body weight for a sedentary adult, this figure is a minimum to prevent deficiency, not an optimal target for all.

Understanding Individual Protein Requirements

For most people, a daily intake of 250g of protein would be considered excessive. For example, a 70 kg (154 lb) sedentary person needs only around 56 grams of protein per day. Doubling or tripling that amount offers no additional benefit and can have negative side effects.

However, protein needs increase with higher levels of physical activity. Organizations like the International Society of Sports Nutrition (ISSN) recommend a higher range for active individuals.

For endurance athletes, needs are typically between 1.2 to 1.6 grams per kilogram of body weight.
For strength and power athletes aiming for muscle hypertrophy, the recommended intake is higher, typically ranging from 1.6 to 2.2 grams per kilogram.

Only very large, heavily resistance-trained individuals would approach 250g of protein within these guidelines. For instance, a 113 kg (250 lb) athlete training for muscle growth would aim for 1.6-2.2 g/kg, which is 180-250 grams per day. Even within this group, intakes at the higher end are often debated and typically reserved for intense training or cutting phases under a calorie deficit.

Potential Health Risks of Excessive Protein

For healthy individuals, moderate increases in protein intake are generally well-tolerated. However, habitually consuming excessively high amounts of protein, particularly 250g a day for a person who doesn't need it, can pose several risks.

Kidney Strain: The kidneys work to filter nitrogenous waste products from protein metabolism. Consistently high protein intake forces them to work harder, which can strain them over time, especially for individuals with pre-existing kidney disease. While studies show minimal impact on healthy kidneys, caution is warranted.
Dehydration: To flush out excess nitrogen, the body requires more fluids. If fluid intake is not significantly increased, a high-protein diet can lead to dehydration.
Digestive Issues: Many high-protein diets, especially those high in animal products and low in carbohydrates, are also low in fiber. This can lead to constipation, bloating, and other digestive discomfort.
Nutrient Imbalances: By prioritizing protein, a person may neglect other essential food groups, leading to a deficiency in fiber, carbohydrates, vitamins, and minerals.
Weight Gain: Excess protein calories can be stored as fat, particularly if overall calorie intake is too high.

Maximizing High-Protein Intake Safely

For those who genuinely need a high protein intake, such as elite bodybuilders, the strategy isn't simply eating a massive amount of meat. A balanced approach is crucial to mitigate potential risks and maximize benefits. A structured approach involves:

Spreading Intake: Distribute protein evenly across 4-5 meals throughout the day to optimize muscle protein synthesis and absorption.
Combining Sources: A combination of both animal and plant-based protein sources can ensure a complete amino acid profile and increase fiber intake.
Hydration is Key: Drink plenty of water throughout the day to support kidney function and stay hydrated.
Don't Neglect Other Macros: Ensure the diet still contains adequate healthy carbohydrates and fats for energy and nutrient absorption.

Calculating Your Own Protein Needs

Instead of aiming for an arbitrary number like 250g, a more sensible approach is to calculate your individual needs based on your body weight and activity level. Start by converting your weight to kilograms (divide pounds by 2.2).


Activity Level	Protein Target (g/kg body weight)	Example Calculation (for a 75 kg / 165 lb individual)	Protein Needed (Approx.)
Sedentary Adult	0.8	$75 imes 0.8$	60 grams
Moderately Active	1.1-1.5	$75 imes 1.3$	98 grams
Endurance Athlete	1.2-1.6	$75 imes 1.4$	105 grams
Strength Athlete / Bodybuilder	1.6-2.2	$75 imes 1.9$	143 grams

Note: These are general guidelines, and personalized advice is always best. A 250g intake is clearly well above even the highest range for a person of this size.

Conclusion

For the vast majority of people, 250g of protein a day is too much. It exceeds the needs of a typical adult and even most athletes, potentially posing health risks like kidney strain, dehydration, and digestive issues if followed long-term. This level of intake is only relevant for a very specific, limited group of large, high-performance athletes under certain training conditions, and requires careful management. For optimal health and fitness, it is far more effective to calculate protein needs based on individual factors like body weight and activity level, focusing on a balanced diet with diverse protein sources, rather than chasing an extreme number. Consulting a qualified dietitian is the safest way to determine the right protein intake for your body.

Is 250g of protein a day too much? The science behind high protein diets

Frequently Asked Questions

Initial signs of excessive protein intake can include frequent urination, digestive issues like constipation or bloating, unexplained fatigue, and bad breath.

Excess protein intake may strain the kidneys in healthy individuals, as they work harder to process and excrete waste products. For those with pre-existing kidney conditions, high protein levels can be particularly dangerous and should be monitored by a doctor.

For most healthy individuals, consistently consuming 250g of protein is not necessary and may pose potential health risks over the long term, including putting a strain on the kidneys and causing other metabolic issues.

For muscle building in resistance-trained athletes, studies suggest an optimal range of 1.6 to 2.2 grams of protein per kilogram of body weight per day.

The idea that the body can only absorb a small amount of protein per sitting (e.g., 20-30g) is a myth. The body is very efficient at digesting and absorbing protein, but for muscle synthesis, it's more effective to distribute protein intake evenly throughout the day.

Protein consumed in excess of your body's needs is not stored as muscle. It is either used for energy or converted and stored as fat, contributing to weight gain if overall calorie intake is too high.

To safely increase protein, focus on a variety of lean sources like chicken, fish, legumes, and dairy. Distribute your protein intake across multiple meals and snacks throughout the day, and ensure you drink plenty of water.

Excellent sources of protein include lean meats (chicken breast, turkey), fish (salmon, tuna), eggs, dairy products (Greek yogurt, cottage cheese), and plant-based options like legumes (beans, lentils), tofu, nuts, and seeds.