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.