You can estimate your daily protein target using your body weight and activity level, then adjust for your goals like muscle gain or fat loss.

Quick answer

For most healthy adults:

  • General range: 0.8–1.6 grams of protein per kilogram of body weight per day.
  • In calories: about 10–35% of your daily calories from protein.

Examples (approximate):

  • Sedentary adult: around 0.8 g/kg (minimum to avoid deficiency).
  • Active / want to lose fat while keeping muscle: about 1.2–1.6 g/kg.
  • Older adults (around 65+): often benefit from the higher end (1.2–1.6 g/kg) to protect muscle and strength.

How to calculate your number

  1. Convert your weight to kilograms:
    • If you know your weight in pounds: weight ÷ 2.2.
  2. Multiply by a protein factor that matches your lifestyle:
    • 0.8 g/kg: sedentary, no special goals.
 * 1.0–1.2 g/kg: generally active, want better health and satiety.

 * 1.2–1.6 g/kg: strength training, trying to lose fat without losing muscle, or older adult maintaining muscle.

Example:

  • 70 kg person, moderately active, wants to stay lean:
    • 70 × 1.2–1.4 = 84–98 g protein per day.

What if I don’t lift or diet?

If you’re an “average” adult who doesn’t exercise much, official guidelines say:

  • 0.8 g/kg per day is enough to prevent deficiency.
  • On a typical 2,000‑calorie diet, that’s roughly about 50–70+ grams per day , depending on your weight.

Many modern nutrition experts suggest that slightly higher than the bare minimum (around 1.0–1.2 g/kg) may support better muscle maintenance, appetite control, and healthy aging, with no evidence of harm in healthy people.

When you might need more or less

You may benefit from the higher end of the range (1.2–1.6 g/kg) if you:

  • Lift weights or do intense sports and want muscle growth or performance.
  • Are over about 65 and want to maintain muscle and mobility.
  • Are dieting for fat loss and trying to preserve muscle.

You may need a custom plan with a doctor or dietitian if you:

  • Have kidney disease or other chronic medical conditions.
  • Are pregnant or breastfeeding.
  • Have a history of eating disorders.

A professional can look at your medical history, goals, and food preferences to fine‑tune your exact target.

Simple daily example

For someone aiming for around 80–90 g protein per day, a sample split might look like:

  • Breakfast: 20–25 g (eggs, yogurt, or tofu).
  • Lunch: 25–30 g (beans, lentils, chicken, paneer, or fish).
  • Snack: 10–15 g (Greek yogurt, milk, protein-rich snack).
  • Dinner: 25–30 g (lean meat, pulses, or mixed plant proteins).

Spreading protein fairly evenly across meals helps your body use it better for muscle repair and maintenance.

Information gathered from public forums or data available on the internet and portrayed here.