How Much Protein Should You Eat per Day? 

The daily protein recommendation depends on age, sex, activity level, and health. General guidelines estimate daily protein intake.

Most healthy people need 0.8 grams of protein per kilogram. Approximately 0.36 g/lb. A 70-kilogram (154-pound) person needs 56 grams of protein daily.


Endurance and strength training may require more protein for muscle repair and growth. Situations may suggest 1.2 to 2.0 grams of protein per kilogram of body weight.

Sporty People

Protein intake may be higher in older people to prevent muscle loss and preserve health. Some guidelines recommend 1.0 to 1.2 grams of protein per kilogram of body weight for seniors.

Older People

These are estimates; protein needs vary. Muscle mass, metabolism, and health goals affect protein needs. Timing and distribution of protein ingestion affect muscle protein synthesis.

Lean meats, chicken, fish, eggs, dairy, legumes, nuts, seeds, and plant-based proteins like tofu and tempeh are advised. A varied diet supplies amino acids and other nutrients for wellness.

If you have dietary issues, health issues, or fitness goals, a qualified dietitian or healthcare expert can assess your protein needs and create a specific nutrition plan.

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