The amount of protein you need daily depends on factors such as your weight, age, activity level, and health goals. General recommendations for adults:

• Most adults need about 0.75 to 0.8 grams of protein per kilogram of body weight per day to meet basic nutritional needs. For example, an average woman needs about 45 grams and an average man about 55 grams daily

• The US Recommended Dietary Allowance (RDA) is 0.8 g/kg/day, but some research suggests a slightly higher intake of around 1.0 to 1.2 g/kg/day may be more optimal for healthy adults

For older adults (40-50+ years):

• Protein needs increase to about 1.0 to 1.2 g/kg/day to help prevent muscle loss with aging

For physically active individuals:

• Recreational athletes need about 1.0 to 1.2 g/kg/day.
• Endurance athletes require around 1.4 to 1.6 g/kg/day.
• Strength athletes or those aiming for muscle growth need between 1.6 and 2.0 g/kg/day

• Consuming protein soon after exercise (15-25 grams within 2 hours) helps stimulate muscle growth

For special conditions:

• Pregnant or lactating women require higher protein intake, around 1.7 g/kg/day or 75-100 grams daily, to support fetal and maternal tissue growth

Summary:

Person Type| Protein Needs (g/kg/day)
---|---
Sedentary adult| 0.75 - 0.8
Older adult (40-50+)| 1.0 - 1.2
Recreational athlete| 1.0 - 1.2
Endurance athlete| 1.4 - 1.6
Strength athlete/muscle gain| 1.6 - 2.0
Pregnant/lactating women| ~1.7

To calculate your protein needs, multiply your weight in kilograms by the appropriate factor based on your lifestyle and goals. For example, a 70 kg sedentary adult would need about 56 grams per day (70 x 0.8), while a strength athlete of the same weight might need 112 to 140 grams daily (70 x 1.6 to 2.0)

. Protein should make up about 10-35% of your daily calorie intake, depending on your total energy needs

. In conclusion, protein requirements vary widely but generally start at about 0.8 g/kg/day for most adults and increase with age, activity level, and physiological states like pregnancy