how much protein a day

The general recommended daily protein intake for an average adult is about 0.8 grams per kilogram of body weight. This means a person weighing 70 kg (about 154 lbs) needs roughly 56 grams of protein daily. Protein should contribute to about 10% to 35% of daily calorie intake. For older adults or those who are very active, protein needs can be higher, ranging from 1.1 to 1.7 grams per kilogram of body weight. Pregnant and breastfeeding women also require more protein, about 1.1 grams per kilogram or at least 10-25 grams more daily than typical adults. Consuming excessive protein over 2 grams per kilogram is generally not recommended without medical supervision. This amount supports muscle growth, maintenance, hormone and enzyme production, and overall body repair and function.