The amount of protein you need daily depends mainly on your body weight, activity level, age, and specific health or fitness goals.
General Recommendations
- Most adults need about 0.75 to 0.8 grams of protein per kilogram of body weight per day. For example, an average woman needs around 45 grams, and an average man about 55 grams daily
- This translates to roughly 0.36 grams per pound of body weight
Adjustments Based on Activity and Age
- Sedentary adults : Around 0.8 g/kg is sufficient to meet basic nutritional needs
- Adults over 40-50 years : Protein needs increase to about 1.0–1.2 g/kg to help prevent muscle loss (sarcopenia)
- Regular exercisers : Need about 1.1–1.5 g/kg, with strength trainers or endurance athletes requiring even more, up to 1.6–2.0 g/kg
- Athletes and muscle building : For muscle growth, about 1.6 to 2.0 grams per kilogram of body weight is recommended
Special Conditions
- Pregnancy : Protein needs increase to about 75–100 grams per day to support fetal growth and maternal tissue
- Older adults (65+) : Often require more protein to maintain muscle mass and overall health
Protein as a Percentage of Calories
- Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, this is roughly 50 to 175 grams of protein
Summary Table
Condition/Goal| Protein Intake (grams per kg body weight)| Notes
---|---|---
Average adult (sedentary)| 0.75 – 0.8| Basic nutritional needs
Adults over 40-50| 1.0 – 1.2| To prevent muscle loss
Regular exercisers| 1.1 – 1.5| For muscle repair and maintenance
Endurance athletes| 1.4 – 1.6| Higher energy demands
Strength athletes| 1.6 – 2.0| For muscle growth
Pregnant women| Varies, approx. 75–100 grams/day| Supports fetal and maternal
growth
To calculate your personal protein needs, multiply your weight in kilograms by the appropriate grams per kilogram based on your lifestyle and goals. For example, a 70 kg sedentary adult would need about 56 grams (70 x 0.8) of protein daily, while a strength athlete of the same weight might need up to 140 grams (70 x 2.0)
. If you have specific health conditions or goals, consulting a dietitian or healthcare professional is recommended to tailor your protein intake accordingly
