Most adults need about 0.75 to 0.8 grams of protein per kilogram of body weight per day to meet basic nutritional requirements. For example, the average woman needs around 45 grams and the average man about 55 grams daily, which equates to roughly two palm-sized portions of protein-rich foods like meat, fish, nuts, or tofu

. However, protein needs vary depending on factors such as age, activity level, and health goals:

• Sedentary adults: about 0.8 g/kg (0.36 g/lb) of body weight per day is the minimum to prevent deficiency

• Older adults (over 40-50 years): protein needs increase to about 1.0–1.2 g/kg to help prevent muscle loss with aging

• People who exercise regularly or want to build muscle: needs range from 1.1 to 2.2 g/kg, with higher amounts (up to 2.7 g/kg) for intense training or muscle gain goals

• Pregnant or lactating women: protein needs rise to about 1.7 g/kg per day

In terms of calories, protein should make up about 10-35% of daily caloric intake, which translates to roughly 50-175 grams of protein per day for a 2,000-calorie diet

. In summary, a general guideline is:

• Average adult: 0.75–0.8 g/kg/day (45-55 g/day)
• Older adults: 1.0–1.2 g/kg/day
• Active individuals/muscle building: 1.2–2.2 g/kg/day
• Pregnant/lactating women: ~1.7 g/kg/day

Personal protein needs depend on individual factors, so consulting a healthcare provider or dietitian for tailored advice is recommended