The amount of protein you should eat daily depends on factors such as 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 should consume about 60 grams of protein per day to prevent deficiency
- Adults aged 40-50 and older may benefit from increased protein intake to prevent muscle loss (sarcopenia). The recommendation rises to about 1.0 to 1.2 grams per kilogram of body weight (75-90 grams per day for a 165-pound person)
- People who exercise regularly, especially those involved in strength training or endurance sports, have higher protein needs, ranging from 1.1 to 1.7 grams per kilogram of body weight
- For adults over 50, experts often recommend even higher intake, about 1.2 to 1.6 grams per kilogram of body weight daily (90-120 grams for a 165-pound person), combined with resistance training to maintain muscle mass and strength
- Protein should make up about 10% to 35% of your total daily calories. For a 2,000-calorie diet, this 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 overestimating intake
In summary, a typical adult should aim for at least 0.8 grams per kilogram of body weight daily, with higher amounts recommended for older adults and those who are physically active. Spreading protein intake evenly across meals (about 20-35 grams per meal) is also advised, especially for older adults to maximize muscle protein synthesis
. This range allows for individual variation, and consulting a dietitian can help tailor protein intake to your specific needs.
