The recommended daily protein intake for an average adult is generally around 0.8 grams of protein per kilogram of body weight. For example, an adult weighing 70 kg (about 154 lbs) would need about 56 grams of protein per day. This amount is considered the minimum to meet basic nutritional needs and prevent deficiency. Protein should ideally make up about 10% to 35% of your daily calorie intake. For a typical 2,000-calorie diet, this translates to approximately 50 to 175 grams of protein daily. Protein needs can vary based on factors such as age, activity level, and health status:
- Adults over age 40-50 may need higher intake, around 1.0 to 1.2 g/kg, to prevent muscle loss.
- People who exercise regularly or want to build muscle might need between 1.2 to 1.7 g/kg or even up to 2 g/kg.
- Pregnant or breastfeeding women require more protein to support growth.
Excessive protein intake above 2 grams per kilogram body weight may cause health issues and should generally be avoided unless advised by a health professional. In summary:
- Average sedentary adult: 0.8 g/kg body weight/day
- Older adults (40+): 1.0 to 1.2 g/kg/day
- Active adults/athletes: 1.2 to 1.7 (up to 2.0) g/kg/day
- Protein as 10-35% of total calories
It's best to tailor protein intake individually based on personal health and lifestyle needs and consult a dietitian if uncertain.
