how many grams of protein daily

Most adults do well with around 0.8–1.6 grams of protein per kilogram of body weight per day, depending mainly on activity level and health.

Quick Scoop

For a simple ballpark:

• Sedentary or lightly active adults: about 0.8 g per kg body weight per day (this is the official minimum to avoid deficiency).

• Generally active adults: often in the 1.0–1.2 g per kg range for better muscle maintenance and recovery.

• Regular strength training or intense workouts: around 1.3–1.6 g per kg, sometimes a bit higher under professional guidance.

• Typical total range for most adults: roughly 50–175 g of protein per day, depending on calories, size, and activity.

Put another way: a 70 kg person (about 154 lb) might aim for:

• Minimum: ~55–60 g per day.
• Active / wanting to preserve or build muscle: ~80–110 g per day.

Health organizations also frame it as 10–35% of your daily calories coming from protein, which for a 2,000‑calorie diet is again about 50–175 g per day.

Rule of thumb: If you’re healthy and active, leaning a bit above the bare minimum (0.8 g/kg) and closer to 1.0–1.4 g/kg is often a practical sweet spot for most people.

If you tell me your weight, activity level, and goal (lose fat, gain muscle, maintain), I can translate this into a clearer daily gram target and a quick example day of eating. Information gathered from public forums or data available on the internet and portrayed here.