how much protein should i have
Most adults should aim for roughly 0.8–1.6 grams of protein per kilogram of body weight per day, depending mainly on activity level and age. That usually works out to somewhere around 50–175 grams of protein per day for many adults eating about 2,000 calories.
Quick guide
- Sedentary / lightly active adult: About 0.8 g per kg body weight per day helps prevent deficiency.
- Moderately active or trying to build/maintain muscle: Around 1.0–1.6 g per kg is often recommended to better support muscle and strength.
- Older adults (roughly 65+): Common expert advice is 1.2–1.6 g per kg to help fight age‑related muscle loss.
For a 70 kg person (about 154 lb), that’s roughly:
- Sedentary: ~55 g/day
- Active / muscle‑focused: ~70–110 g/day
- Older and active: ~85–110 g/day
Most major health organizations also frame this as about 10–35% of daily calories coming from protein.
Simple formula you can use
- Convert your weight to kilograms (if needed):
- Weight in pounds ÷ 2.2 = weight in kg.
- Pick a target in this range based on you:
- Sedentary: 0.8×your kg0.8\times \text{your kg}0.8×your kg
- Active / want more muscle: 1.21.21.2 to 1.6×your kg1.6\times \text{your kg}1.6×your kg
If you share your weight, age, and how active you are (and whether you’re aiming for fat loss, muscle gain, or just general health), a more tailored daily protein range can be outlined.
Bottom note: Information gathered from public forums or data available on the internet and portrayed here.