The amount of protein you need daily depends on your age, sex, activity level, body weight, and goals (e.g., muscle building, weight loss, maintenance).
⚖️ General Protein Guidelines
| Group | Recommended Intake |
|---|---|
| Sedentary adults | 0.8 g per kg of body weight (≈ 0.36 g/lb) |
| Active adults | 1.2–2.0 g per kg (≈ 0.55–0.9 g/lb) |
| Athletes | 1.4–2.2 g per kg (based on training intensity) |
| Muscle gain goals | ~2.0 g per kg (≈ 0.9 g/lb) |
| Weight loss (with muscle retention) | 1.6–2.4 g per kg |
🧮 Example Calculation (for a 150 lb or ~68 kg person):
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Sedentary: 68 × 0.8 = ~55g protein/day
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Active/fitness-focused: 68 × 1.6 = ~110g protein/day
🥩 Good Protein Sources:
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Animal-based: Chicken, turkey, eggs, fish, lean beef, Greek yogurt
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Plant-based: Lentils, tofu, tempeh, quinoa, chickpeas, hemp seeds
⚡ Tips:
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Distribute protein evenly across meals to support muscle repair
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Combine plant sources to get all essential amino acids
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Adjust intake based on age, muscle mass, and fitness goals