The amount of protein you need to eat per day depends on factors like your body weight, age, activity level, and health status. Here are general guidelines:

• Average adult : The Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound). For example, a sedentary adult weighing 70 kg (154 lbs) needs about 56 grams of protein daily

• Older adults (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 (165 lbs) person, this means around 75-90 grams per day

• Active individuals and athletes : Those who exercise regularly or do strength training may need between 1.1 to 1.7 grams per kilogram of body weight. Highly active people might consume up to 1.8-2.0 grams per kilogram

• Pregnant women : Protein needs increase to about 75-100 grams per day to support fetal growth and maternal tissue development

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

Summary table:

Group| Protein Intake (g/kg body weight)| Example for 70 kg (154 lbs) person (grams/day)
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Average adult| 0.8| 56
Older adults (40-50+)| 1.0 - 1.2| 70 - 84
Active/athletes| 1.1 - 1.7 (up to 2.0)| 77 - 119 (up to 140)
Pregnant women| ~1.1 - 1.4 (75-100 grams/day)| 75 - 100

Protein portions are roughly the size of the palm of your hand, and sources include meat, fish, dairy, legumes, nuts, tofu, and for vegans, complete protein supplements can help meet needs

. In conclusion, most adults should aim for about 0.8 grams per kilogram of body weight daily, adjusting upwards for age, activity, or pregnancy. Consulting with a dietitian can help tailor protein intake to your specific needs