How much protein should you consume per day?

The recommended daily protein intake for individuals varies depending on factors such as age, body weight, activity level, and specific health goals. However, here are some general guidelines for protein intake:

1. Sedentary Adults: 0.8 grams of protein per kilogram of body weight per day (0.36 grams per pound).

For example, if you weigh 70 kilograms (154 pounds), you would need around 56 grams (70 x 0.8) of protein daily.

2. Moderately Active Adults: 1-1.2 grams of protein per kilogram of body weight per day.

This corresponds to around 70-84 grams of protein daily for a person weighing 70 kilograms.

3. Highly Active Adults and Athletes: 1.2-1.7 grams of protein per kilogram of body weight per day.

This can range from approximately 84-119 grams of protein per day for a person weighing 70 kilograms.

4. Growing Children and Teenagers: 1-1.5 grams of protein per kilogram of body weight per day.

Protein requirements for children and teenagers are higher to support growth and development.

5. Pregnant or Breastfeeding Women: 75-100 grams of protein daily.

Extra protein is needed to support fetal growth and development during pregnancy and milk production during breastfeeding.

6. Older Adults: 1-1.2 grams of protein per kilogram of body weight per day.

Protein is essential for maintaining muscle mass and strength as we age.

It's important to distribute your protein intake throughout the day by including protein sources in each meal and snack. You can obtain protein from a variety of foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and whole grains.

If you're unsure about your protein needs or have specific dietary requirements, it's a good idea to consult a healthcare professional or registered dietitian.