The amount of protein you need depends on your body weight, activity level, age, and health goals. Here are the general guidelines:
- For most adults: About 0.75 to 0.8 grams of protein per kilogram of body weight per day is recommended to meet basic nutritional needs. For example, an average woman might need around 45 grams, and an average man about 55 grams daily
- For older adults (over 40-50 years): Protein needs increase to about 1.0 to 1.2 grams per kilogram to help prevent muscle loss with aging
- For physically active people or those aiming to build muscle: Protein intake should be higher, generally between 1.2 to 2.0 grams per kilogram, with some recommendations going up to 2.7 g/kg for intense training or muscle gain
- During pregnancy: Protein needs increase to about 1.7 grams per kilogram to support fetal development
- Protein as a percentage of calories: Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, that is roughly 50 to 175 grams of protein
How to calculate your protein needs:
- Convert your weight to kilograms (if in pounds, divide by 2.2).
- Multiply your weight in kg by the appropriate protein factor based on your activity and goals (e.g., 0.8 g/kg for sedentary, 1.2-1.7 g/kg for active).
For example, a 70 kg (154 lb) moderately active person might aim for 1.2 g/kg × 70 kg = 84 grams of protein daily
. Additional notes:
- Spread protein intake evenly throughout the day, including 15-25 grams within 2 hours after exercise to support muscle repair and growth
- People with kidney disease should consult a doctor before increasing protein intake
- Protein needs are individualized; consulting a dietitian or healthcare professional can help tailor recommendations to your specific situation
In summary, most adults need about 0.8 g/kg, but active individuals or older adults typically require more, ranging from 1.2 to 2.0 g/kg per day depending on goals and health status
