how.much protein should i eat a day

The amount of protein you should eat each day depends primarily on your body weight, activity level, age, and health goals. For an average sedentary adult, the recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day. This means a person weighing 75 kg (165 pounds) should aim for about 60 grams of protein daily to meet basic nutritional needs. If you exercise regularly or want to build muscle, your protein needs increase to around 1.2 to 1.7 grams per kilogram of body weight. For example, an active 75 kg person might consume between 90 and 127 grams of protein daily. Older adults, especially those over 40-50 years, should consider about 1 to 1.2 grams per kilogram to maintain muscle mass and avoid age-related muscle loss. Protein intake typically should make up 10% to 35% of your total daily calories. To tailor your protein intake precisely, factors like your exact weight, age, activity, and health should be considered, possibly with advice from a dietitian. Sources of protein should include plant-based options (legumes, nuts) and lean animal products (fish, poultry) for balanced nutrition and health benefits.