The amount of protein you should consume daily depends on several factors including your age, weight, activity level, and health goals.
General Guidelines
- For an average sedentary adult, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound). For example, a person weighing 165 pounds (75 kg) should consume about 60 grams of protein per day
- Protein should make up about 10% to 35% of your daily calories. For a 2,000-calorie diet, this translates to roughly 50 to 175 grams of protein per day
Adjustments Based on Age and Activity
- Adults over 40-50 years old are recommended to increase protein intake to 1.0 to 1.6 grams per kilogram to help prevent muscle loss associated with aging (sarcopenia). For a 165-pound person, this means about 75 to 120 grams per day
- People who exercise regularly, especially those who do strength training or endurance sports, need more protein, typically 1.1 to 1.7 grams per kilogram of body weight daily
- For older adults (50+), experts suggest 1.2 to 1.6 grams per kilogram per day , with protein intake spread evenly across meals (around 30-35 grams per meal) to maximize muscle maintenance and growth
Special Considerations
- Pregnant or lactating women require higher protein, around 1.7 grams per kilogram or 75-100 grams per day, to support fetal growth and maternal tissue
- Overweight individuals should have their protein needs calculated based on adjusted body weight to avoid overestimation, ideally with guidance from a dietitian
- Excessive protein intake is generally considered more than 2 grams per kilogram of body weight per day and is usually unnecessary for most people
Summary
Population| Protein Intake Recommendation (g/kg body weight)| Example for 165
lbs (75 kg)
---|---|---
Sedentary adult| 0.8| ~60 grams
Adults 40-50+| 1.0 - 1.6| 75 - 120 grams
Regular exercisers| 1.1 - 1.7| 83 - 128 grams
Older adults (50+)| 1.2 - 1.6| 90 - 120 grams
Pregnant/lactating women| ~1.7| 75 - 100 grams
Upper limit (generally)| >2.0| >150 grams
To calculate your own protein needs, multiply your weight in kilograms by the appropriate factor based on your age and activity level. For example, a moderately active 70 kg adult might aim for around 1.2 grams/kg = 84 grams of protein daily. If you have specific health conditions or goals, consulting a dietitian or healthcare professional can help tailor your protein intake more precisely
