The recommended amount of protein per kilogram of body weight varies depending on the individual's age, activity level, and health goals:
- For the average healthy adult, the general recommendation is about 0.8 grams of protein per kg of body weight daily. This is considered a baseline to meet basic nutritional needs.
- For athletes and physically active individuals who exercise more than 5 hours per week, protein needs increase to approximately 1.2 to 2.0 grams per kg of body weight to support muscle repair and growth.
- Older adults (over 65) and pregnant or breastfeeding women may need higher protein intake, ranging from 1.0 to 1.2 grams per kg or more depending on the situation.
- Intakes above 2 grams per kg are generally considered excessive and are not recommended unless supervised by a healthcare professional due to potential long-term effects.
In summary, a typical adult needs about 0.8 g/kg, active or strength-training individuals require 1.2–2.0 g/kg, and those with special conditions such as pregnancy or aging may need slightly more.
