Your daily protein needs depend on factors such as your age, weight, activity level, and health goals. Here are key guidelines:

• General adult recommendation: The Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound). For example, a sedentary adult weighing 165 pounds (75 kg) needs about 60 grams of protein daily

• Adults over 50: Protein needs increase to about 1.2 to 1.6 grams per kilogram of body weight per day (roughly 90–120 grams for a 165-pound person) to help prevent muscle loss with aging

• Active individuals and athletes: Those who exercise regularly require more protein, typically 1.1 to 1.7 grams per kilogram, depending on the intensity and type of exercise. Strength trainers and endurance athletes may need up to 1.7 grams/kg or more

• Protein as a percentage of calories: Protein should make up about 10% to 35% of your total daily calories. For a 2,000-calorie diet, that equals 50 to 175 grams of protein

• Special conditions: Pregnant or breastfeeding women need more protein (around 1.7 g/kg), and those who are overweight should adjust protein needs based on lean body mass rather than total weight

• Distribution: For adults over 50, consuming about 30 grams of protein per meal is recommended to maximize muscle protein synthesis

In summary, to calculate your daily protein intake, multiply your weight in kilograms by the appropriate factor:

Situation| Protein (grams per kg body weight)
---|---
Sedentary adult (19-50)| 0.8
Adults over 50| 1.2 – 1.6
Active individuals| 1.1 – 1.7
Pregnant/lactating women| ~1.7

For example, a 75 kg (165 lb) sedentary adult needs about 60 grams, while an active adult of the same weight may need 90–120 grams daily

. Consulting a dietitian can help tailor protein intake to your specific needs, especially if you have health conditions or special goals