The general recommendation for protein intake for an average adult is about 0.8 grams of protein per kilogram of body weight per day. For someone weighing 70 kg (about 154 lbs), this translates to about 56 grams of protein daily. Protein should make up about 10% to 35% of your daily calories. However, individual needs can vary based on age, activity level, muscle-building goals, and health status. For example, people over 40-50 years old, those who exercise regularly, or those training for athletic events may require between 1.1 to 1.7 grams per kilogram per day. Pregnant or lactating women also need more protein. To summarize:

• Sedentary adult: ~0.8 g/kg/day
• Older adults or moderately active: ~1.0-1.2 g/kg/day
• Active or strength training: ~1.2-1.7 g/kg/day

Calculating daily protein needs involves multiplying your weight in kilograms by the recommended grams per kilogram based on your lifestyle and goals.