The amount of protein you should consume daily depends on your body weight, age, activity level, and health goals. Here are the general guidelines:
- For most adults, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day (or about 0.36 grams per pound). For example, a sedentary adult weighing 70 kg (154 lbs) needs about 56 grams of protein daily
- The British Heart Foundation and UK guidelines suggest around 0.75 grams per kilogram of body weight, which is about 45 grams for an average woman and 55 grams for an average man
- Adults over 50 generally need more protein to counteract muscle loss with aging, with recommendations ranging from 1.2 to 1.6 grams per kilogram of body weight per day. For a 75 kg (165 lbs) person, this is roughly 90 to 120 grams daily
- If you are physically active, especially if you do strength training or endurance sports, your protein needs increase to about 1.1 to 1.7 grams per kilogram of body weight
- Protein intake can also be expressed as a percentage of daily calories, typically 10% to 35% of total calories from protein. For a 2,000-calorie diet, this translates to about 50 to 175 grams of protein daily
Summary Table
Category| Protein Recommendation (grams/kg body weight)| Example for 70 kg
(154 lbs) person (grams/day)
---|---|---
Average adult (sedentary)| 0.75 – 0.8| 53 – 56
Adults over 50| 1.2 – 1.6| 84 – 112
Active adults / athletes| 1.1 – 1.7| 77 – 119
Pregnant or lactating women| At least 1.7| 119+
Practical tips
- Aim for about 15-30 grams of protein per meal to optimize muscle maintenance and repair
- Adjust protein intake based on your specific goals (muscle gain, weight loss, maintenance) and consult a dietitian for personalized advice if needed
In essence, most adults need roughly 0.8 grams per kilogram of body weight daily, but older adults and those who exercise regularly benefit from higher intakes up to about 1.6 grams/kg or more
