How much protein is too much?

The RDA of 0.8 g per kg of body weight is the minimum to prevent deficiency in healthy, sedentary adults — not the optimal amount for everyone. Active people, older adults and people losing weight commonly benefit from 1.2–2.2 g/kg.

Is there an upper limit?

For healthy adults with normal kidney function, intakes up to about 2.0–2.5 g/kg/day are generally considered safe when spread across the day. Very high intakes can crowd out fiber-rich carbohydrates and healthy fats, and may cause digestive discomfort or dehydration if fluid intake is low.

Important exceptions

• Chronic kidney disease: people with reduced kidney function are usually advised to limit protein. Follow your nephrologist’s target.
• PKU and other metabolic disorders: natural protein is restricted and managed by a metabolic dietitian.
• Liver disease, pregnancy and childhood: needs differ — personalize with your care team.

Use the ProteinMD Calculator to find a personalized range, and talk to your doctor before making big changes.