The amount of protein you should eat daily depends on your body weight, age, activity level, and health goals. Here are general guidelines:
- For an average sedentary adult, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). For example, a person weighing 75 kg (165 pounds) should consume around 60 grams of protein per day
- If you are 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, that’s about 75-90 grams per day
- If you exercise regularly, especially with strength training or endurance sports, protein needs rise to about 1.2 to 1.7 grams per kilogram of body weight. For muscle gain or intense training, some experts recommend up to 2.2 grams per kilogram
- For weight loss or fat loss goals, protein intake can be higher, around 1.6 to 2.4 grams per kilogram , to help preserve muscle mass
- Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, that translates to roughly 50 to 175 grams of protein per day
- If you are overweight, protein needs should be calculated based on adjusted body weight rather than actual weight to avoid overestimation
In summary, a simple starting point is to multiply your weight in kilograms by 0.8 grams for minimal needs, increasing to 1.2-1.7 grams/kg if you are active or older, and even higher if you have specific fitness or weight goals. Consulting a dietitian can help tailor these recommendations to your individual situation
Example Calculation
- Weight: 70 kg (154 lbs)
- Sedentary: 70 kg × 0.8 = 56 g protein/day
- Active: 70 kg × 1.4 = 98 g protein/day
- Muscle gain: 70 kg × 2.0 = 140 g protein/day
This approach ensures you meet your protein needs based on your lifestyle and goals.
