The amount of protein you need per day depends on factors such as your body weight, age, activity level, and health goals. Here are the general guidelines:
- For an average sedentary adult, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day. For example, a person weighing 75 kg (165 pounds) should consume around 60 grams of protein daily
- For adults over 40-50 years old, protein needs increase to about 1.0 to 1.2 grams per kilogram to help prevent muscle loss with aging. For a 75 kg person, this is about 75-90 grams per day
- If you exercise regularly, especially with strength training or endurance sports, protein needs rise to around 1.1 to 1.7 grams per kilogram of body weight per day, depending on intensity and goals
- For muscle gain or fat loss, protein intake may be higher, approximately 1.6 to 2.4 grams per kilogram , with some recommendations up to 2 grams per kilogram for active individuals
- Pregnant or lactating women have increased protein requirements, often recommended around 1.7 grams per kilogram per day
- Protein should generally make up about 10% to 35% of your daily calories , which translates to roughly 50-175 grams of protein per day on a 2,000-calorie diet
- Excessive protein intake is considered more than 2 grams per kilogram of body weight daily and is usually unnecessary for most people
In summary, a practical approach is to multiply your body weight in kilograms by 0.8 grams for minimum needs, increasing to 1.2-1.7 grams or more if you are older, active, or aiming to build muscle. For example, a sedentary 70 kg adult needs about 56 grams of protein daily, while an active person of the same weight might need 84-119 grams
