The amount of protein you should eat per day depends on factors such as your age, weight, activity level, and health status. 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 daily
- Adults aged 40-50 and older may need more protein to prevent muscle loss (sarcopenia), with recommendations around 1.0 to 1.2 grams per kilogram of body weight, or 75-90 grams per day for a 165-pound person
- People who exercise regularly, especially those who do strength training or endurance sports, require higher protein intake-about 1.1 to 1.7 grams per kilogram of body weight
- For adults over 50, experts often recommend 1.2 to 1.6 grams per kilogram of body weight daily to maintain muscle mass and strength, which translates to roughly 90 to 120 grams per day for someone weighing 165 pounds
- Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, that equals 50-175 grams of protein per day
- Excessive protein intake is generally considered more than 2 grams per kilogram of body weight daily and is usually unnecessary for most people
To summarize, a typical adult’s protein needs range from about 0.8 grams/kg for sedentary individuals to up to 1.6 grams/kg or more for older adults and active individuals. Adjusting protein intake based on your lifestyle and age is key to optimal health. If you want a rough calculation:
Protein (grams)=Body weight (kg)×0.8 to 1.6\text{Protein (grams)}=\text{Body weight (kg)}\times 0.8\text{ to }1.6Protein (grams)=Body weight (kg)×0.8 to 1.6
For example, a 70 kg (154 lb) moderately active adult might aim for 56 to 112 grams of protein daily. Consulting a dietitian can help tailor protein needs especially if you are overweight, underweight, pregnant, or have special health conditions
