The recommended daily protein intake for most average adults is about 0.8 grams per kilogram of body weight. For example, if you weigh 70 kg (around 154 pounds), you would need about 56 grams of protein per day. This amount is considered the minimum to meet basic nutritional needs. In terms of calories, protein should make up about 10% to 35% of your daily calorie intake. Your protein needs may vary depending on factors such as age, physical activity, and health status:
- Adults over 40-50 may need slightly more, around 1 to 1.2 grams per kilogram, to help prevent muscle loss.
- Those who exercise regularly or are trying to build muscle may require between 1.1 to 1.7 grams per kilogram.
- Overconsumption beyond 2 grams per kilogram is generally unnecessary for most people.
For a typical sedentary adult:
- Women generally need around 46 grams per day.
- Men generally need around 56 grams per day.
If you want to calculate your protein needs, multiply your body weight in kilograms by 0.8 to 1.2, depending on your activity level and age. You can get protein from various sources including lean meat, fish, dairy, legumes, nuts, and eggs. It's also recommended to focus on plant-based sources for added fiber and health benefits. If you want personalized guidance, especially if you have specific health conditions or goals, consulting a dietitian is a good idea.
