The Science Behind What is considered a lot of protein per day?

October 7, 2025 •

4 min read

While the Recommended Dietary Allowance (RDA) for sedentary adults is a modest 0.8 grams of protein per kilogram of body weight, many athletes, older adults, and those trying to lose weight require significantly more. This means that what is considered a lot of protein per day is highly dependent on an individual's specific circumstances and health goals.

Quick Summary

A lot of protein is generally more than 2 grams per kilogram of body weight for a healthy person, though optimal intake varies by activity level, age, and health. Exceeding this amount can pose health risks, while appropriate amounts are vital for muscle maintenance and repair.

Key Points

Threshold Varies: For healthy adults, exceeding 2 grams of protein per kilogram of body weight per day is considered a high intake, though specific needs depend on lifestyle and health.
Context is Key: Factors like age, activity level, and medical history significantly influence optimal protein consumption, meaning 'a lot' is relative to the individual.
High-Risk Groups: People with pre-existing kidney disease must carefully restrict their protein intake, while active individuals and older adults typically benefit from higher amounts.
Excessive Intake Risks: Consuming too much protein, especially from unhealthy sources, can lead to kidney strain, dehydration, digestive problems, and nutrient imbalances.
Balance is Best: A balanced approach involving a variety of protein sources and distribution throughout the day is more effective and healthier than consuming very high amounts at once.

Understanding Protein and Its Role

Protein is a crucial macronutrient composed of amino acids, which are the building blocks of every cell in the body. It is essential for repairing tissues, building muscle, producing hormones and enzymes, and supporting immune function. However, unlike carbohydrates and fats, protein is not efficiently stored by the body, so a consistent daily intake is necessary to meet physiological demands. Understanding what constitutes a high protein intake is complex and depends heavily on individual factors.

The Definition of 'A Lot' of Protein

There is no single universal number for what is considered a lot of protein, as individual needs are influenced by age, activity level, body composition, and health status. For a healthy, non-athletic adult, consuming more than 2 grams of protein per kilogram of body weight per day is generally regarded as a high intake. For a 150-pound (68 kg) person, this would mean exceeding approximately 136 grams daily. For the average, healthy adult, consistently exceeding this amount could be problematic, especially over the long term.

Protein Needs by Population Group

Sedentary Adults: The RDA is 0.8 g/kg per day, which prevents deficiency but may not be optimal for health. For a 165-pound (75 kg) person, this is about 60 grams per day. Some research suggests 1.0–1.2 g/kg is more beneficial for overall health.
Athletes and Physically Active Individuals: Due to increased muscle protein turnover, protein needs are higher. Recommendations for resistance-trained athletes can range from 1.4 to 2.0 g/kg per day, and sometimes higher during intense periods or calorie deficits. Intake beyond 2.2 g/kg/day often provides no additional benefit for muscle synthesis.
Older Adults: As people age, they experience a natural decline in muscle mass (sarcopenia). A higher protein intake, around 1.2 to 1.6 g/kg per day, is recommended to help preserve muscle mass and function.
Individuals with Chronic Kidney Disease (CKD): Those with pre-existing kidney conditions must manage their protein intake carefully, as excess protein can strain kidney function. Protein recommendations for CKD are often much lower (e.g., 0.6 g/kg per day) and must be determined by a healthcare provider or registered dietitian.

Potential Health Concerns of Excessive Protein Intake

Consuming significantly more protein than your body needs, especially over a prolonged period, can lead to several health issues:

Kidney Strain: The kidneys must work harder to filter the waste products of protein metabolism, such as urea. While high protein intake has not been proven to harm healthy kidneys, it can exacerbate existing kidney conditions and may pose long-term risks. Animal-based protein sources, in particular, may increase the dietary acid load, which can be difficult for compromised kidneys to manage.
Dehydration: The increased workload on the kidneys to flush out nitrogenous waste requires more water, which can lead to dehydration if fluid intake isn't sufficient.
Digestive Issues: High-protein diets, particularly those lacking sufficient fiber from fruits, vegetables, and whole grains, can cause constipation, bloating, and other digestive discomfort. Conversely, excessive dairy or processed protein can cause diarrhea.
Nutrient Imbalance: Focusing heavily on protein can displace other vital macronutrients like carbohydrates and fats, leading to a deficiency in essential vitamins, minerals, and fiber.
Weight Gain: An excess of any calorie source, including protein, can lead to weight gain if not balanced with physical activity. Surplus protein calories can be stored as fat.

Comparison of Protein Needs


Population Group	Approx. g/kg of Body Weight	Rationale
Sedentary Adult	0.8–1.2	Meets minimum requirements and supports general health functions. The lower end is the RDA, while the upper end is often seen as more optimal.
Endurance Athlete	1.1–1.5	Needs increased for muscle repair and recovery after sustained cardiovascular exercise.
Strength Athlete	1.6–2.0+	Requires higher intake to maximize muscle protein synthesis and support muscle growth and repair from resistance training.
Older Adult	1.2–1.6	Higher needs to combat age-related muscle loss (sarcopenia) and maintain muscle mass.
Individual with CKD	0.6–0.8 or lower	Restricted intake to lessen the burden on the kidneys. Requires medical supervision.

Practical Tips for Managing Protein Intake

Prioritize Whole Foods: Focus on getting protein from a variety of whole food sources rather than relying excessively on supplements. Healthy options include lean meats, fish, eggs, dairy, beans, lentils, nuts, and seeds.
Spread Intake Throughout the Day: Spreading protein consumption across meals and snacks is more effective for muscle protein synthesis than eating one very high-protein meal. Aim for 20-40 grams per meal, depending on your total daily requirement.
Stay Hydrated: When increasing protein intake, it is crucial to drink plenty of water to help the kidneys flush out waste products and prevent dehydration.
Balance Macronutrients: Ensure your high-protein diet is balanced with healthy carbohydrates and fats to avoid nutritional deficiencies and support overall health.
Consult a Professional: For specific health concerns or high-performance goals, consulting a registered dietitian is recommended for personalized guidance.

Conclusion

While protein is an essential nutrient for health, determining what is considered a lot of protein per day is not a simple matter of a single number. For the average, healthy individual, consistently exceeding 2.0 grams per kilogram of body weight is on the high side and may not provide additional benefits for muscle building, with some sources defining excessive intake as anything over 3.5 g/kg/day for long periods. The optimal amount of protein depends entirely on your unique physiological needs and lifestyle. By understanding your specific requirements and consuming protein from a balanced variety of whole foods, you can reap its benefits without risking the negative consequences of overconsumption. For those with health conditions, particularly kidney issues, a healthcare provider should always be consulted for a tailored plan. For more detailed nutritional information, consult the Dietary Guidelines for Americans 2020–2025: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.

Frequently Asked Questions

The Recommended Dietary Allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight. For a 150-pound (68kg) person, this translates to about 54 grams of protein per day.

For most individuals, 200g of protein per day is likely too much, especially if you weigh less than 220 pounds (100 kg). However, for a very large, active person or a competitive athlete, this intake could be appropriate. It is best to calculate based on your body weight and activity level, ideally not exceeding 2 g/kg per day.

While studies suggest high protein intake does not typically harm healthy kidneys, it can place extra strain on them. For individuals with pre-existing chronic kidney disease, excessive protein can cause damage and should be avoided.

Symptoms of excessive protein intake can include digestive issues such as constipation, bloating, and diarrhea, as well as bad breath, dehydration, fatigue, and potential long-term risks if the diet is imbalanced.

If you experience consistent digestive issues, persistent thirst despite drinking water, fatigue, or if your high-protein diet is displacing other nutrient-rich foods, your protein intake might be too high. A consultation with a registered dietitian can provide a more accurate assessment.

A moderately high-protein diet can aid in weight loss by increasing satiety and boosting metabolism, helping to reduce overall calorie intake. However, weight gain can occur if excess calories are consumed, and long-term high protein diets may not be sustainable.

Plant-based proteins produce less acid and may be easier on the kidneys than animal proteins. Plant-based sources can be high in protein, but it is important for vegans and vegetarians to consume a variety of protein sources daily to ensure they receive all essential amino acids.