The recommended daily protein intake for an average adult is generally about 0.8 grams of protein per kilogram of body weight. For example, if a person weighs 70 kg (around 154 pounds), their daily protein need would be about 56 grams. This amount is considered the minimum to meet basic nutritional needs. Protein intake can also be expressed as a percentage of daily calories, typically 10% to 35%. For someone consuming a 2,000-calorie diet, this translates to about 50 to 175 grams of protein a day. Protein needs may increase based on age, activity level, and other factors:

• Adults over 40-50 years may require around 1 to 1.2 grams per kilogram to prevent muscle loss.
• People who exercise regularly or are athletes may need between 1.1 to 1.7 grams per kilogram.
• Pregnant or lactating women need additional protein beyond the typical adult recommendation.

Consuming protein from various sources such as lean meat, fish, dairy, legumes, nuts, and plant-based options is recommended for balanced nutrition. In summary:

• Typical adult: 0.8 g/kg body weight
• Older adults (40-50+): 1.0-1.2 g/kg
• Active adults/athletes: 1.1-1.7 g/kg
• Protein should make up 10-35% of daily calories

It's best to tailor your protein intake to your specific health status, age, and activity level, and consulting a nutrition specialist can provide personalized advice.