Is 60 g of protein too much per day?

October 23, 2025 •

4 min read

According to the American Heart Association, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. For most people, a daily intake of 60 g of protein is not too much, but is often an appropriate and healthy amount.

Quick Summary

This article explores whether 60 grams of protein daily is a healthy amount, detailing how individual factors like body weight, age, and activity level determine personal protein needs. It contrasts the minimum requirements with optimal intake for various lifestyles and debunks myths about protein absorption.

Key Points

Not Too Much for Most: For an average sedentary adult weighing around 75 kg (165 lbs), 60g of protein is an appropriate daily intake that meets the minimum Recommended Dietary Allowance (RDA).
Needs Vary by Lifestyle: Protein requirements increase significantly for active individuals, older adults, and those with specific weight or fitness goals, meaning 60g may be insufficient for these groups.
Excessive Intake Poses Risks: While 60g is safe, consistently consuming very high protein (over 2g/kg body weight) can potentially strain kidneys and cause digestive issues, particularly in individuals with pre-existing conditions.
Distribute Intake Effectively: The body can absorb all protein consumed, but muscle protein synthesis is more efficient when protein is spread across multiple meals, not just one large sitting.
Consider Age-Related Needs: Older adults are advised to consume higher amounts of protein, often 1.2 to 1.6 g/kg of body weight, to combat sarcopenia (muscle loss).
Choose Healthy Sources: Opt for a mix of lean meats, fish, dairy, and plant-based proteins to ensure a complete amino acid profile and avoid excessive saturated fats.

Understanding Protein Requirements

Protein is a crucial macronutrient that plays a vital role in virtually every function within the human body, from repairing tissues and building muscles to producing enzymes and hormones. While its importance is well-established, determining the right daily intake can be confusing. The Recommended Dietary Allowance (RDA) is often cited as a baseline, but it is important to understand that this number is the minimum required to prevent deficiency, not necessarily the optimal amount for everyone.

The Standard Recommendations

The standard RDA for protein is 0.8 grams per kilogram (g/kg) of body weight. For an individual weighing 75 kg (approximately 165 lbs), this translates to 60 grams of protein per day. This means that for a person of this weight with a sedentary or moderately active lifestyle, consuming 60 g of protein is generally considered sufficient and healthy. However, this is just a starting point. Various factors can significantly alter an individual's ideal protein intake.

Key Factors Influencing Protein Needs

Protein requirements are not a one-size-fits-all metric. A personalized approach is necessary to determine the optimal intake based on specific life factors:

Body Weight and Composition: A larger individual will naturally require more protein than a smaller one, even at the same activity level. However, a lean body mass calculation is often more accurate for very overweight individuals.
Age: Protein needs can change with age. Older adults, particularly those over 65, may require more protein to combat age-related muscle loss, a condition known as sarcopenia. Experts recommend 1.2 to 1.6 g/kg of body weight daily for this demographic.
Activity Level: Individuals with more active lifestyles, especially athletes or those who lift weights, have higher protein demands. This is because increased physical activity causes more muscle breakdown that needs repair. Recommendations for strength athletes can range from 1.6 to 2.2 g/kg of body weight.
Specific Health Goals: People aiming for weight loss often benefit from higher protein intake, which can increase satiety and help preserve muscle mass while in a calorie deficit.

Potential Risks of High Protein Intake

While 60 g of protein is generally safe for most healthy adults, concerns arise with excessive intake, typically defined as more than 2 g/kg of body weight per day. For individuals with pre-existing conditions, particularly kidney issues, a high-protein diet can exacerbate existing problems.

Commonly cited risks of consuming too much protein include:

Kidney Strain: The kidneys process the byproducts of protein metabolism. Excessive amounts can put a strain on them, especially in those with underlying kidney disease.
Bone Health: Some research suggests that very high animal protein intake may negatively impact bone health and calcium balance, though this is debated.
Digestive Issues: Consuming large quantities of protein can lead to digestive discomfort, including constipation or diarrhea, especially if fiber intake is low.

Protein Intake: A Comparison

This table illustrates how protein needs can vary significantly based on individual factors, comparing 60 g to other common intake levels.


Factor	Sedentary Adult (75 kg)	Active Adult (75 kg)	Older Adult (>65, 75 kg)	Bodybuilder (85 kg)
Protein Need (g/day)	~60 g	83-113 g (1.1-1.5 g/kg)	90-120 g (1.2-1.6 g/kg)	136-187 g (1.6-2.2 g/kg)
Is 60g Too Much?	No, it's appropriate.	No, but more may be needed for optimal performance.	No, but more is recommended to prevent sarcopenia.	No, but it is likely insufficient for their goals.
Primary Goal	Meeting baseline needs, tissue repair.	Muscle repair, recovery, strength.	Preserving muscle mass and function.	Building and maintaining maximum muscle mass.

The Absorption Myth: Can the Body Only Absorb 30g at a Time?

It is a common myth in fitness circles that the body can only absorb 20-30 grams of protein per meal. This is a misconception based on a misunderstanding of how the body processes nutrients. The truth is that your digestive system can absorb a far greater amount of protein. The "limit" refers not to absorption, but to the rate of muscle protein synthesis (MPS).

The body absorbs all the protein consumed, breaking it down into amino acids that enter the bloodstream.
However, the rate at which these amino acids are used for MPS does have a threshold, often peaking after around 20-40 grams, depending on the individual.
Excess amino acids are not wasted. They can be used for other vital functions, converted to glucose for energy, or stored.

Therefore, while it may be strategically beneficial for muscle growth to spread out protein intake throughout the day, a larger single serving is not necessarily 'wasted.'

Conclusion

Is 60 g of protein too much per day? For most sedentary to moderately active adults, no. It aligns closely with the standard RDA for a person weighing around 165 pounds. However, this figure is not a universal maximum. Individual needs vary significantly based on factors like age, weight, activity level, and specific health goals. For older adults and athletes, 60g may actually be insufficient for optimal health and performance. The key is to consider personal circumstances and, if in doubt, consult with a registered dietitian or healthcare professional to determine the right amount for you. For more guidance on protein, see the Harvard T.H. Chan School of Public Health's resources.

Sources of Protein

To help meet protein needs, consider a variety of sources:

Lean meats, poultry, and fish.
Eggs and low-fat dairy products.
Plant-based sources such as soy, lentils, beans, nuts, and seeds.
Protein powders and supplements.
Whole grains and certain vegetables also contribute.

Practical Tips

Here are a few ways to incorporate healthy protein into your diet:

Start your day with protein-rich foods like eggs or Greek yogurt.
Include a protein source with every meal to aid with satiety.
Snack on nuts, seeds, or edamame between meals.
If you're an athlete, time your protein intake post-workout for muscle repair.

Frequently Asked Questions

Yes, for a sedentary adult weighing approximately 75 kg (165 lbs), 60g of protein is generally considered enough to meet the minimum requirements and prevent deficiency.

Athletes, very active individuals, older adults, and people trying to lose weight may need more than 60g of protein daily to support muscle maintenance, recovery, and other health goals.

Excessive protein intake, typically over 2g per kilogram of body weight, can potentially strain the kidneys, especially in individuals with pre-existing kidney disease. For healthy individuals, 60g is well within a safe range.

No, this is a myth. The body's digestive system can absorb all the protein you consume. The 30g figure refers to the threshold for maximizing muscle protein synthesis, but excess amino acids are used for other bodily functions.

Signs of excessive protein intake can include digestive issues like constipation or diarrhea, dehydration, and in more severe cases, an increased risk of kidney stones or other complications.

To increase protein intake safely, focus on lean protein sources like fish, poultry, beans, and lentils. Spread your consumption throughout the day and ensure you are also getting plenty of fiber from fruits and vegetables.

Yes, the source of protein is important. Lean animal sources provide complete protein, while plant-based diets should include a variety of sources to ensure a complete amino acid profile. It is also wise to avoid excessive processed meats.