The amount of protein you should eat depends on your body weight, age, activity level, and health goals. Here are general guidelines:

• Sedentary adults : The Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day. For example, a person weighing 75 kg (165 lbs) should consume about 60 grams daily to prevent deficiency

• 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 a 75 kg person, that’s roughly 75-90 grams per day

• Active individuals and athletes : Those who exercise regularly or do strength training need more protein, typically 1.2 to 1.7 grams per kilogram, and in some cases up to 2 grams per kilogram for intense training or muscle gain

• General calorie-based guidance : Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, that translates to roughly 50-175 grams of protein per day

• Special considerations : Overweight individuals should adjust their weight when calculating protein needs to avoid overestimation, and pregnant or lactating women require higher protein intake (at least 1.7 g/kg/day)

• Typical average intake : In many Western countries, average protein intake is around 45-60 grams per day, which generally meets or exceeds minimum recommendations for most adults

In summary, a good starting point is to consume at least 0.8 to 1.2 grams of protein per kilogram of your body weight daily, increasing this amount if you are older, physically active, or aiming to build or maintain muscle mass. Consulting a dietitian can help tailor protein intake to your specific needs and goals