The recommended daily protein intake varies depending on factors like age, weight, activity level, and health status. For an average sedentary adult, the general guideline is to consume 0.8 grams of protein per kilogram of body weight daily. This translates to about 50-60 grams for a person weighing around 60-75 kilograms (130-165 pounds).
If one is older (over 40-50 years), more active, or engaging in regular exercise, protein needs increase to about 1.1 to 1.7 grams per kilogram of body weight daily to support muscle maintenance and growth.
Pregnant and lactating women also require higher protein intake, generally exceeding the standard adult recommendation.
Protein should comprise about 10% to 35% of daily calories , which for an average 2,000 calorie diet is approximately 50 to 175 grams of protein per day, reflecting a broad range based on individual requirements.
In summary:
- Sedentary adult: ~0.8 g/kg/day
- Middle-aged or active adults: 1.1–1.7 g/kg/day
- Pregnant/lactating women: Higher than average
- Protein as percentage of calories: 10–35%
This guideline helps optimize health, muscle maintenance, and body function according to personal needs.
