This a common question asked by a lot of athlete about their protein intake and what is too much for the body ? So first let talk about a normal person without any additional sport or any kind of sport so he's intake should be around 0.3-0.4 g per pound for his body-weight , but in the case of athletes it's different because they need more protein to heal their body from their workout due to a process called Protein synthesis , and it's the process whereby biological create new proteins that help to repair the damage tissue in the body and increasing the protein intake help this process and make the repairing process much faster .
now for the amount of protein so it depend on your goal and your activity and intensity ,if you do just endurance exercises so you should take between 0.45-0.6 g per pound but if you your activity are high for example you train 5 times a week or higher or you just need to bulk up so you can increase you protein intake till 0.7-1 g per pound just don't go over 1.4 g per pound because in the a study about higher protein intake impact the kidneys and liver shows that the result of intake of 2.4 g per kg a day for well trained athletes has no impact due to their blood and urine test and 7 days of this dose [1] , so the ideal protein intake for bulking is up to you you can start by taking 0.8 g per pound and increase the dose if you didn't see any results.
For a conclusion w can say that the ideal amount of protein a day is up to you and other factors like if you do exercise or not and if you do how long and the intensity .
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