The amount of protein you should eat daily depends on your body weight, age, activity level, and goals. Here are 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 person weighing 75 kg (165 pounds) should consume roughly 60 grams of protein per day
- Adults over 40-50 years old may need more protein to prevent muscle loss, around 1 to 1.2 grams per kilogram of body weight per day
- People who exercise regularly or are trying to build muscle generally require more protein, typically between 1.1 to 1.7 grams per kilogram depending on the intensity and type of exercise
- For weight loss or muscle gain goals, protein needs can range from 1.2 to 2.4 grams per kilogram of body weight, with higher amounts supporting muscle maintenance and growth
- Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, this translates to roughly 50 to 175 grams of protein per day
To calculate your protein needs:
- Convert your weight to kilograms (weight in pounds ÷ 2.2046).
- Multiply by the appropriate protein factor based on your activity and goals (e.g., 0.8 for sedentary, 1.2+ for active).
Example:
A 70 kg sedentary adult: 70 kg × 0.8 g/kg = 56 grams/day.
A 70 kg active adult aiming for muscle gain: 70 kg × 1.6 g/kg = 112 grams/day.
If you want a personalized recommendation, especially if you are overweight,
underweight, pregnant, or have specific health conditions, consulting a
dietitian is advised
. In summary, most adults should aim for at least 0.8 grams per kilogram of body weight daily, with higher amounts (1.2 to 1.7 g/kg or more) beneficial for older adults, athletes, or those with muscle-building or weight-loss goals
