Is 2x Bodyweight Protein Good?

November 2, 2025 •

3 min read

The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 grams of protein per kilogram of body weight daily for building and maintaining muscle. However, there is little scientific support for an extreme intake like 2x bodyweight protein as being superior for muscle building for most individuals.

Quick Summary

This article explores the safety and efficacy of consuming 2 grams of protein per pound of body weight. It covers recommended protein intakes for athletes, and active individuals, and discusses potential health risks of consuming excessive protein, such as kidney strain and digestive issues.

Key Points

Unnecessary Intake: 2x bodyweight protein offers no extra muscle-building benefits compared to 1.6–2.2 g/kg/day for most individuals.
Potential Health Risks: Chronic excess can strain the kidneys, potentially leading to long-term health issues.
Digestive Issues: High protein diets can cause digestive problems.
Nutrient Imbalance: Over-prioritizing protein may cause deficiencies in essential nutrients.
Caloric Surplus: Excess protein calories can be stored as fat, undermining body composition goals.
Focus on Optimal, Not Maximal: Consume an optimal amount of protein, not a maximal amount.

Optimal Protein Intake: A Scientific Perspective

Protein is a crucial nutrient for repairing and building tissues. The Recommended Dietary Allowance (RDA) for the average adult is 0.8 grams of protein per kilogram of body weight per day. For individuals engaged in physical activity, especially resistance training, protein needs increase. The ISSN provides guidelines for these populations.

Protein Needs for Active Individuals

Research suggests that 1.6–2.2 grams per kilogram of body weight daily is sufficient for muscle gain in resistance-trained individuals. Exceeding this range does not provide additional benefits for muscle growth. Excess calories can be stored as fat.

For example, an 80-kilogram (176-pound) individual's optimal protein intake for muscle growth would be between 128 and 176 grams daily. Doubling this amount (352 grams) would exceed the evidence-based range.

Potential Harm of 2x Bodyweight Protein?

While high protein intake is generally considered safe for healthy kidneys, chronic overconsumption can strain the renal system, especially for those with existing kidney issues. The kidneys work harder to filter byproducts of protein metabolism. Potential risks:

Kidney strain: High protein can increase the workload on the kidneys.
Digestive issues: Diets emphasizing protein can lack fiber, causing constipation and bloating.
Dehydration: The body needs extra water to process nitrogenous waste, increasing dehydration risk if fluid intake isn't sufficient.
Nutrient displacement: Focusing on protein can lead to a diet lacking carbohydrates and healthy fats, which are essential.

How to Determine Your Optimal Protein Intake

Follow science-backed recommendations tailored to your activity level:

Determine your activity level: Are you sedentary, an active exerciser, or a serious athlete?
Use a target multiplier: Multiply your body weight in kilograms by the recommended protein range for your activity level. See the table below.
Prioritize food sources: Get protein from whole foods before supplements.
Distribute intake: Spread protein intake throughout the day to optimize muscle protein synthesis, with 25-40 grams per meal as a target.

Protein Needs: A Comparison


Activity Level	Recommended Protein Intake (grams/kg/day)	Example for 80kg/176lb person	Primary Goal
Sedentary Adults	0.8–1.2	64–96 grams	Basic health and maintenance
Active Adults/Athletes	1.4–2.0	112–160 grams	Muscle growth and repair
Bodybuilders (mass gain)	1.6–2.2	128–176 grams	Maximize muscle protein synthesis
Athletes (calorie deficit)	1.6–2.4	128–192 grams	Preserve lean mass during fat loss
Hypothetical 2x Bodyweight Target	4.4	352 grams	Excessive and not recommended

Best Protein Sources

Focus on high-quality sources that offer a complete amino acid profile. A food-first approach is ideal, with supplements filling any gaps.

Lean Meats: Chicken, turkey, lean beef
Fish: Salmon, tuna
Dairy: Greek yogurt, cottage cheese, milk
Eggs: A highly bioavailable source
Plant-Based: Tofu, lentils, beans, quinoa

Conclusion: Is 2x Bodyweight Protein Right for You?

The idea that 2x bodyweight protein is necessary is a misconception. For most, this level of protein intake is excessive, offering no additional muscle-building benefit over the supported range of 1.6–2.2 g/kg/day. It can strain the kidneys and may lead to digestive issues and nutrient imbalances. Combine a varied diet with a consistent resistance training program, ensuring your protein intake falls within the optimal range. Consulting with a medical professional or registered dietitian is recommended. For further reading on optimal athletic nutrition, you can explore resources from the International Society of Sports Nutrition.

For more information, the International Society of Sports Nutrition offers evidence-based recommendations on sports nutrition.

Frequently Asked Questions

No. The optimal range is typically 1.6–2.2 grams per kilogram of body weight for resistance-trained individuals. Exceeding this provides no proven additional benefit and can have risks.

Risks include kidney strain, digestive issues, potential nutrient imbalances, and dehydration if fluid intake is not increased accordingly.

1.4–2.0 grams of protein per kilogram of body weight is generally recommended by experts.

No. Consuming more than the optimal amount (around 1.6–2.2 g/kg/day) does not accelerate muscle growth.

Yes, if you consume more calories than your body needs, the body can store these extra calories as fat.

Convert your body weight to kilograms, then multiply by the protein range appropriate for your activity level, typically 1.6–2.2 g/kg.

Slightly higher intake (up to 2.4 g/kg/day) may help preserve lean muscle mass during a caloric deficit and may help with appetite control.