The recommended daily protein intake for an average sedentary adult is about 0.8 grams of protein per kilogram of body weight. For example, a person weighing 75 kg (165 pounds) should consume around 60 grams of protein daily to meet basic nutritional needs. Protein should make up about 10% to 35% of your total daily calories. Protein needs increase with factors such as age (especially over 40-50 to prevent muscle loss), physical activity (especially regular exercise, strength training, or endurance training), and conditions like pregnancy or lactation. For those over 40-50, protein intake of 1-1.2 grams per kilogram is recommended, while active individuals may need 1.1-1.7 grams per kilogram. Excessive protein intake is considered over 2 grams per kilogram of body weight per day. In summary:
- Average sedentary adult: 0.8 g/kg of body weight
- Adults over 40-50 years: 1 - 1.2 g/kg
- Active individuals: 1.1 - 1.7 g/kg
- Upper limit: Avoid more than 2 g/kg daily
This translates to a protein intake range from about 50 grams to over 100 grams daily depending on body weight, age, and activity level. Protein sources can be animal-based or plant-based, including legumes, nuts, poultry, fish, dairy, and lean meats.
