The amount of protein you should eat daily depends on factors like 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, this is about 75-90 grams per day
- If you exercise regularly, especially with strength training or endurance sports, protein needs rise to about 1.1 to 1.7 grams per kilogram. For example, weight lifters or runners may require 1.2-1.7 grams/kg
- For adults over 50, some experts recommend even higher intake, around 1.2 to 1.6 grams per kilogram to maintain muscle mass and strength, combined with resistance training
- Protein should generally account for 10% to 35% of your daily calories. For a 2,000-calorie diet, this translates to 50-175 grams of protein per day
- Excessive protein intake is considered more than 2 grams per kilogram of body weight daily and is generally unnecessary for most people
In summary, a good starting point is 0.8 grams/kg for sedentary adults, increasing to 1.0-1.7 grams/kg depending on age and activity level. Adjustments should be made based on personal health status and goals, ideally with guidance from a dietitian if needed
. Examples:
- Sedentary 165 lb adult: ~60 g protein/day
- Active 165 lb adult: ~90-125 g protein/day
- Adult 50+ years: ~90-120 g protein/day
This approach balances adequate protein for health, muscle maintenance, and performance without excessive intake.
