The amount of protein you should eat depends on factors such as your age, weight, activity level, and health goals.

• For an average sedentary adult, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound). For example, a person weighing 75 kg (165 lbs) should consume about 60 grams of protein daily to prevent deficiency

• Adults between 40 and 50 years old may need more protein to prevent muscle loss (sarcopenia), around 1.0 to 1.2 grams per kilogram of body weight daily

• People who exercise regularly or engage in strength training generally require more protein, typically 1.1 to 1.7 grams per kilogram , to support muscle repair and growth. Endurance athletes and those training intensely might need up to 2.0 grams per kilogram or slightly more

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

• If you are overweight, protein needs should be calculated based on adjusted body weight to avoid overestimation, ideally with guidance from a dietitian

• Pregnant and lactating women have higher protein needs, often recommended at 1.7 grams per kilogram or more to support fetal development and maternal health

• Typical protein intake recommendations for men average around 55 grams per day and for women about 45 grams per day, roughly corresponding to two palm-sized portions of protein-rich foods

In summary, a good starting point for most healthy adults is around 1.0 to 1.2 grams of protein per kilogram of body weight per day , with higher amounts for older adults, athletes, and pregnant women. Adjustments should be made based on individual factors and goals, ideally with professional advice