The recommended daily protein intake for an average adult is about 0.8 grams of protein per kilogram of body weight. For example, a person weighing 70 kg (about 154 lbs) should consume around 56 grams of protein per day. For adults, protein typically constitutes 10% to 35% of total daily calorie intake. Protein needs can vary based on factors such as age, activity level, health conditions, and goals:
- Sedentary adults: around 0.8 g/kg.
- Older adults (40-70+): 1.0 to 1.6 g/kg to help prevent muscle loss.
- Athletes or highly active people: 1.2 to 2.0 g/kg or more, sometimes up to 2.3 g/kg for weight loss to preserve muscle.
- Pregnant or breastfeeding women require more protein than typical adults.
These variations mean someone weighing 150 pounds (68 kg) might need between 55 to 136 grams of protein daily depending on their circumstances and goals. It is generally advised to consume moderate amounts of protein spread throughout the day, usually around 15-30 grams per meal. For personalized protein recommendations, consulting a registered dietitian is helpful, especially for special conditions or goals like muscle building, weight loss, or managing chronic illness.
