The amount of protein you should eat daily depends on your body weight, age, 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 person weighing 165 pounds (75 kg) should consume around 60 grams of protein per day to prevent deficiency
- Adults over 40-50 years old may need more protein to prevent muscle loss (sarcopenia), about 1 to 1.2 grams per kilogram of body weight daily. For a 165-pound person, that’s 75-90 grams per day
- People who exercise regularly, especially those doing strength training or endurance sports, generally require more protein, ranging from 1.1 to 1.7 grams per kilogram depending on intensity and goals
- Protein should make up about 10% to 35% of your daily calories. For a typical 2,000-calorie diet, that translates to roughly 50 to 175 grams of protein per day
- If you are overweight, protein needs should be calculated based on adjusted body weight to avoid overestimation
- Pregnant and lactating women require more protein, around 1.7 grams per kilogram or 75-100 grams per day, to support fetal and maternal tissue growth
- Excessive protein intake is generally considered more than 2 grams per kilogram of body weight daily and may not provide additional benefits
In summary, a practical approach is:
- Sedentary adult: ~0.8 g/kg/day
- Older adults (40+): ~1.0–1.2 g/kg/day
- Active adults/athletes: ~1.2–1.7 g/kg/day
- Pregnant/lactating women: ~1.7 g/kg/day
Adjusting protein intake based on your specific lifestyle and health status is recommended, and consulting a dietitian can help tailor your needs precisely
. Example:
A 150-pound (68 kg) sedentary adult needs about 54 grams of protein daily (68
× 0.8 = 54 g). An active person of the same weight might need 82 to 115 grams
(68 × 1.2 to 1.7)
. This range ensures you meet basic nutritional needs, support muscle maintenance, and optimize health.
