The amount of protein you should eat daily depends on your age, weight, activity level, and health goals. Here are the 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 165-pound (75 kg) person needs about 60 grams of protein per day to prevent deficiency
- 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 165-pound person, that’s roughly 75-90 grams per day
- If you exercise regularly, especially strength training or endurance sports, your protein needs are higher, around 1.1 to 1.7 grams per kilogram depending on intensity. For example, weightlifters or runners may need 1.2-1.7 grams/kg
- Protein should make up about 10% to 35% of your total daily calories. For a 2,000-calorie diet, that’s about 50-175 grams of protein per day
- If you are overweight, protein needs should be calculated based on adjusted body weight to avoid overestimating intake
- Older adults (50+) may benefit from even higher intakes, around 1.2 to 1.6 grams per kilogram , combined with resistance training to maintain muscle strength and health
In summary, a simple starting point is 0.8 grams per kg of body weight for most adults, increasing to 1.2-1.7 grams per kg if you are older or more physically active. Protein intake should be tailored to your personal circumstances and goals, and consulting a dietitian can help optimize your plan
. Examples:
- Sedentary 140-pound woman: ~50 grams/day
- Active 165-pound person: 80-110 grams/day
- Older adult 165 pounds: 75-105 grams/day
These amounts help support muscle maintenance, recovery, and overall health.
