The amount of protein you need daily depends on factors such as your body weight, age, activity level, and health status.
- The Recommended Dietary Allowance (RDA) for protein for a typical adult is about 0.8 grams per kilogram of body weight (0.36 grams per pound), which is the minimum amount to prevent deficiency
- More recent research suggests that a higher intake, around 1.0 to 1.2 grams per kilogram , may be more appropriate for optimal health, especially for healthy young and older adults
- For those who are physically active, protein needs increase:
- Endurance athletes may require about 1.4 to 1.6 g/kg.
- Strength training athletes may need 1.6 to 2.0 g/kg or more
- For older adults (40-50+ years), protein needs rise to about 1.0 to 1.2 g/kg to help prevent muscle loss (sarcopenia)
- Pregnant or lactating women should aim for at least 1.7 g/kg of protein per day
In practical terms, for an average sedentary adult weighing 70 kg (154 lbs), this translates roughly to:
- Minimum RDA: 56 grams of protein per day (0.8 g/kg).
- Optimal intake for health: 70 to 84 grams per day (1.0 to 1.2 g/kg).
- Active individuals may require 98 to 140 grams or more depending on activity level.
Common protein content in foods for reference:
Food Item| Protein Content
---|---
1 large egg| 6 grams
1 cup milk (8 oz)| 8 grams
2 oz meat slice| 14 grams
2 oz seafood| 16 grams
1 slice bread| 8 grams
1 cup dry beans| 16 grams
1 cup nuts| 20 grams
These values help in planning daily protein intake from diet
. In summary, while the minimum protein intake is about 0.8 g/kg/day, many adults benefit from consuming closer to 1.2 g/kg/day or more, especially if active or older, to support muscle maintenance, immune function, and overall health
