Healthier lives 48

 How much protein do I need per day based on my weight and activity.

The amount of protein you need per day depends on your body weight and activity level. 

Here are general guidelines based on current expert recommendations:

For a sedentary adult, the minimum recommended protein intake is about 0.8 grams per kilogram of body weight per day. This prevents deficiency but may not support muscle maintenance or growth.

For adults over 40-50 years old or those aiming to maintain muscle mass, protein needs increase to about 1.0 to 1.2 grams per kilogram.

For those who exercise regularly, especially in strength training or endurance sports, protein needs rise to about 1.2 to 1.7 grams per kilogram to support muscle repair, recovery, and growth.

Highly active individuals or athletes may benefit from up to 2.0 grams per kilogram, but intakes exceeding 2.0 grams per kilogram are generally not necessary and may strain the kidneys in susceptible individuals.

For example, a person weighing 70 kg (about 154 lbs):Sedentary: 56 grams of protein per day (70 x 0.8 g)Regular exerciser: 84 to 119 grams per day (70 x 1.2-1.7 g)Athlete/strength training: Up to 140 grams per day (70 x 2.0 g)Using lean body mass for calculation is more precise, but if unavailable, total body weight is a reasonable estimate. 

Protein should be distributed evenly across meals to maximize muscle protein synthesis and recovery.

These guidelines ensure you meet your protein needs based on lifestyle and health goals, supporting muscle maintenance, recovery, and overall well-being.

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