The recommended daily protein intake depends primarily on your body weight and activity level. For most adults, the general guideline is about 0.8 grams of protein per kilogram of body weight per day. This is the minimum amount to meet basic nutritional needs and prevent deficiency. For example:
- If you weigh 70 kg (about 154 lbs), you would need around 56 grams of protein daily.
- If you weigh 77 kg (about 170 lbs), you would need about 62 grams daily as a minimum.
Protein needs can increase based on factors such as age, activity level, and health status:
- Adults over 40-50 years may need about 1 to 1.2 grams/kg to prevent muscle loss.
- People who exercise regularly or do strength training may need 1.1 to 1.7 grams/kg to support muscle growth and repair.
- Protein intake typically should account for 10-35% of your daily calories.
If you want to personalize your protein needs, you can calculate based on your weight and activity level, or even use your total daily calorie needs and allocate about 25% of calories to protein. In summary:
- Sedentary adults: about 0.8 g/kg/day
- Older adults (40+): 1.0-1.2 g/kg/day
- Active adults/athletes: 1.1-1.7 g/kg/day
If you provide your weight and activity level, I can help you calculate a more specific protein target.
