The answer depends on your history. Your body adapts to your intake. This is well studied and documented. The World Health Organization has projects studying protein intake from more than a century of clinical trials. Their mission is to find solutions to stamp out third-world famine and understanding protein turnover is important for health and many other reasons.

Your body takes several days to adapt to an intake. The idea there is a limit per meal is not true. If you are used to consuming 20 grams and suddenly consume 200, then there is a chance that you are over-consuming. However, if you steadily consume 200 at a sitting, your body can adjust and adapt and begin to use it.

I’m not suggesting you eat that much – that is just an example.

Protein intakes are over-stated and overrated in an attempt to sell protein drinks, powders, supplements, etc. They are used by people who bodybuild. Most people assume they train like a bodybuilder because they pick up a weight, and it’s simply not true. Unless you are competing on stage or training with a trainer who can teach you true intensity and routines, you probably don’t justify the same intake as a natural bodybuilding athlete would require.

If you consume large amounts of protein, your body becomes less efficient at processing it and uses much of it for energy (look up damination and oxidation). If you consume small amounts of protein, your body becomes extremely efficient at using that protein and burns less for energy, so it’s a tradeoff.

Studies show that either keeping calories the same and increasing the percentage of calories from protein, or increasing calories overall even if the increase comes from carbs, both can contribute to gaining muscle mass and improving protein turnover.