The amount of protein a person needs daily depends on several factors, including overall energy intake, growth, and physical activity level. The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, for an average sedentary adult. For example, a 50-year-old sedentary woman who weighs 140 pounds should consume 53 grams of protein a day. During pregnancy, protein needs increase, and experts recommend 75 to 100 grams of protein a day for the developing fetal tissue, as well as the enlarging placental, breasts, and blood supply. People who are highly active or who wish to build more muscle should generally consume more protein, and some sources suggest consuming between 1.8 to 2 grams per kilogram of body weight. However, excessive protein intake would be more than 2 grams per kilogram of body weight each day.

It is important to note that the amount of protein a person should consume is not an exact science, and each individual should consult a specialist, such as a dietitian, doctor, or personal trainer, to help determine their individual needs. Additionally, before increasing daily protein intake, it is essential to consider the source of protein. It is recommended to aim for a balanced diet and not to read "get more protein" as "eat more meat". There are many different foods a person can consume to meet their RDA of protein, including tofu, tempeh, lean meats, fish, eggs, milk, Greek yogurt, quinoa, legumes, and nuts.