Is 70 g of protein a day a lot?

December 16, 2025 •

4 min read

The recommended dietary allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight, which means for many, 70 g of protein a day is more than the bare minimum and, for others, perfectly on target. This is because whether 70 grams is considered 'a lot' depends on individual factors like activity level, age, and health status.

Quick Summary

The ideal daily protein intake varies significantly based on individual factors. For many sedentary adults, 70g is ample, while active individuals, older adults, and those aiming for muscle growth may require more. The article explores these varying needs and provides context for how 70g fits into different diets.

Key Points

Individual Needs Vary: Whether 70g is a lot depends on your body weight, activity level, age, and health status, not a single universal standard.
RDA is the Minimum: The Recommended Dietary Allowance (RDA) of 0.8g/kg is meant to prevent deficiency, so 70g is often more than the bare minimum for many sedentary adults.
Active People Need More: Individuals who are physically active, especially athletes, require higher protein intake (1.2-2.0 g/kg) for muscle repair and growth, so 70g may be insufficient for them.
Higher Intake Benefits Older Adults: To combat age-related muscle loss, or sarcopenia, older adults may need 1.0-1.2 g/kg, making 70g a suitable target for seniors weighing around 70kg.
Excessive Protein has Risks: While 70g is safe for most healthy people, consistently consuming extremely high amounts (over 2g/kg) can strain the kidneys and potentially displace other vital nutrients.
Protein Aids Weight Management: Higher protein intake can assist with weight loss by increasing feelings of fullness and boosting metabolism.
Diverse Food Sources: Getting 70g is easily achievable through a variety of lean meats, dairy, legumes, and nuts, without relying solely on supplements.

Your Personal Protein Blueprint: Why 70g Isn't a Universal Number

For many people, 70g of protein is a healthy and achievable daily goal that is well above the minimum requirement for preventing deficiency. However, calling this amount “a lot” is inaccurate without considering individual circumstances. Protein is a crucial macronutrient involved in numerous bodily functions, from building muscle and repairing tissues to producing hormones and supporting immune function. The optimal intake for any given person is a moving target influenced by several key variables.

Factors That Determine Your Protein Needs

Body Weight: A primary factor in calculating protein needs is body weight. The RDA of 0.8g/kg of body weight suggests that a 70kg (154-pound) person needs only 56g of protein daily. In this case, 70g is a higher-than-average intake. Conversely, a heavier individual, such as a 90kg (200-pound) person, would require 72g just to meet the RDA, making 70g slightly insufficient for them.
Activity Level: Physical activity dramatically increases protein requirements. Athletes and individuals who engage in regular, intense exercise need significantly more protein to repair and build muscle tissue. While a sedentary person may find 70g more than enough, an athlete might aim for 1.2 to 2.0 g/kg, which for a 70kg individual could be between 84 and 140g per day.
Age: As people age, their bodies experience a natural decline in muscle mass, a condition known as sarcopenia. To counteract this, older adults may benefit from higher protein intakes. Some research suggests that adults over 70 should aim for 1.0 to 1.2 g/kg, making 70g a suitable target for a 70kg senior.
Health Goals: The goal of your diet is a significant determinant. Someone trying to build muscle mass or lose weight might intentionally consume more protein because it promotes satiety and helps preserve lean muscle during a calorie deficit. For these individuals, 70g may be a standard target, not an excessive amount.

Comparing Protein Needs Across Different Groups


Population Group	Recommended Protein Intake (approx.)	Is 70g a lot?	Rationale
Sedentary Adult	0.8 g/kg body weight	Can be more than needed	Meets and exceeds the minimum requirement for many.
Physically Active Adult	1.2–2.0 g/kg body weight	Often not enough	Higher intake needed for muscle repair and growth.
Older Adult (>70)	1.0–1.2 g/kg body weight	Can be a good target	Helps to prevent age-related muscle loss (sarcopenia).
Muscle-Building Athlete	1.6–2.2 g/kg body weight	Inadequate	Requires a higher intake to maximize muscle protein synthesis.
Individual in Calorie Deficit	1.2–2.4 g/kg body weight	Can be a good target	Supports satiety and helps preserve muscle mass during weight loss.

The Benefits of Meeting Your Protein Target

Beyond muscle building, getting enough protein has numerous benefits:

Improved Satiety: Protein is known to keep you feeling full for longer compared to carbohydrates and fats, which can aid in weight management by reducing overall calorie intake.
Boosted Metabolism: Your body uses more energy to digest and metabolize protein than other macronutrients. This can lead to a slight increase in calorie burn, also known as the thermic effect of food.
Healthy Hair, Skin, and Nails: Protein is a building block for vital proteins like keratin and collagen, which are essential for strong hair, skin, and nails. Signs of deficiency often manifest as brittle hair or nails.
Enhanced Immunity: Antibodies, which are critical for fighting infections, are made from protein. Adequate intake is essential for a robust immune system.

How to Get 70g of Protein per Day

Achieving 70g of protein is straightforward with careful meal planning. A balanced approach that spreads protein intake throughout the day is often most effective.

Here are some examples of high-protein foods to include in your diet:

Lean Meats and Fish: Chicken breast (28g protein per 100g), salmon (22g protein per 100g).
Dairy Products: Greek yogurt (17g protein per 170g), cottage cheese (16g protein per 100g), milk (8g protein per cup).
Legumes: Lentils (9g protein per cup cooked), chickpeas (15g protein per cup cooked).
Soy Products: Tofu (10g protein per 100g), edamame, and soy chunks.
Eggs: One large egg contains about 6g of protein.
Nuts and Seeds: Almonds (6g per 30g), pumpkin seeds (9g per 28g).

Potential Risks of Excessive Protein

While 70g is unlikely to cause harm in healthy individuals, it's important to be aware of the risks associated with consistently very high protein intakes (typically over 2g/kg). Excessive protein can lead to gastrointestinal issues, dehydration, and put a strain on the kidneys, especially in people with pre-existing kidney disease. A balanced diet that includes all macronutrients and plenty of fiber is essential. For more on healthy protein choices, see this article from Harvard Health: When it comes to protein, how much is too much?.

Conclusion

In summary, the notion that "is 70 g of protein a day a lot?" is highly subjective. For many sedentary individuals, 70g is a robust protein intake that offers benefits beyond the minimum requirements. However, for those with higher activity levels, specific fitness goals, or older age, 70g may be a moderate or even insufficient amount. Instead of focusing on a single number, the key is to consider your personal health profile and goals to determine the optimal protein intake for you.

Frequently Asked Questions

For serious muscle building, 70g is likely not enough for most adults, especially if you are physically active. Experts often recommend a range of 1.6 to 2.2 grams of protein per kilogram of body weight for optimal muscle growth.

If your intake is consistently low, you might experience signs of protein deficiency. These can include fatigue, loss of muscle mass, weakened immunity, brittle nails, and thinning hair.

You can achieve 70g by incorporating protein-rich foods into each meal. For example, include eggs or Greek yogurt at breakfast, lean chicken or tofu at lunch, and fish or lentils for dinner. Snacks like nuts, seeds, and cottage cheese also help.

For a sedentary person, 70g is a moderately high intake compared to the minimum RDA. However, for a physically active person or an older adult, it is considered a standard or moderate amount, not excessively high.

Yes, it is entirely possible to get 70g of protein from a plant-based diet. Sources like tofu, edamame, lentils, chickpeas, nuts, seeds, and specific protein powders are excellent options.

While the body can process protein throughout the day, some evidence suggests that consuming more than 40 grams in one meal is no more beneficial for muscle protein synthesis than a smaller amount, and may cause digestive discomfort.

For a healthy individual, 70g of protein is very unlikely to cause kidney strain. Risks associated with kidney problems are mainly a concern for individuals with pre-existing kidney conditions or those consuming excessively high amounts over a long period (typically >2g/kg).