The amount of protein you need per day depends on factors such as your body weight, age, activity level, and health goals.

• 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 75 kg (165 lb) person needs roughly 60 grams of protein daily to prevent deficiency

• For adults over 40-50 years old , protein needs increase to about 1.0 to 1.2 grams per kilogram to help counteract muscle loss with aging

• For people who exercise regularly , protein needs are higher, generally around 1.1 to 1.7 grams per kilogram depending on the intensity and type of exercise. Strength trainers or endurance athletes may require up to 1.7 grams/kg or more

• For athletes or those aiming to build muscle or lose fat , optimal intake ranges from 1.2 to 2.4 grams per kilogram , with some recommendations going up to 2.7 g/kg in specific cases

• If overweight , protein needs should be calculated based on adjusted body weight to avoid overestimation, ideally with professional guidance

In summary, a typical adult's protein intake can range from about 50 grams per day (for a sedentary 60 kg person) up to 150 grams or more for active individuals or athletes. Protein should make up about 10% to 35% of your daily calories

Example Calculations:

• Sedentary adult (70 kg): 70 kg × 0.8 g/kg = 56 g protein/day
• Active adult (70 kg): 70 kg × 1.5 g/kg = 105 g protein/day
• Older adult (75 kg): 75 kg × 1.2 g/kg = 90 g protein/day

Protein intake should be spread evenly throughout the day and come from a variety of sources, including both animal and plant-based foods

. If you want a precise target tailored to your specific situation, consulting a dietitian or using a protein calculator based on your weight and goals is recommended