The general recommendation for daily protein intake for adults is about 0.8 grams of protein per kilogram of body weight. For example, a person weighing 70 kg should aim for about 56 grams of protein per day. Protein needs may increase with factors such as age (especially over 40-50 years), physical activity level, pregnancy, and muscle-building goals, where intake can range up to 1.2 to 2 grams per kilogram of body weight. Additionally, protein typically should make up about 10-35% of daily calories.

Protein Intake Based on Different Factors

• Sedentary adults: 0.8 g/kg of body weight.
• Older adults (40-50+): 1-1.2 g/kg to help prevent muscle loss.
• Regular exercisers: 1.1-1.5 g/kg.
• Strength training or endurance athletes: 1.2-1.7 g/kg.
• Overweight individuals: Adjusted weight for protein calculation recommended.
• Pregnant or lactating women: Increased needs depending on the trimester and lactation phase.

How to Calculate Protein Need

1. Convert body weight to kilograms if necessary (1 pound = 0.4536 kg).
2. Multiply your weight in kilograms by 0.8 (or higher depending on activity/age).
3. This gives the grams of protein needed per day.

For example, a 75 kg moderately active adult might consume upwards of 75 to 112 grams of protein daily depending on activity level and goals.

Summary

For an average adult, starting with about 0.8 grams per kilogram of body weight is a reasonable guideline, with adjustments made for personal factors like age, activity, and health status to increase protein intake accordingly.