HOW MUCH PROTEIN DO WE NEED DAILY?

Given the many essential roles protein plays in the human body—including hormone production, strengthening the immune system, and building muscle—it is crucial to ensure an adequate daily intake.

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According to the National Academies of Medicine, between 10% and 35% of total daily calories should come from protein. This is a fairly broad range, and the exact number of grams a person needs per day depends on several factors.

The general recommendation is around 0.8 grams of protein per kilogram of body weight. However, this amount is not the same for everyone. Age, body size, muscle mass, and level of physical activity all influence how much protein an individual requires.

Certain groups and health conditions may also increase protein needs.

For example, older adults may require up to 1.2 grams of protein per kilogram of body weight to help prevent age-related muscle loss, known as sarcopenia.

People who are ill or recovering from surgery may need even higher intake—up to 1.5 grams per kilogram of body weight per day—as the body uses more protein during periods of stress and recovery.

For this reason, the baseline recommendation of 0.8 grams per kilogram should be viewed as a starting point rather than a one-size-fits-all rule.

There is no significant difference in protein requirements between men and women. Instead, factors such as body weight, age, and physical activity level play a much more important role.

Research shows that men and women with similar health status and body mass index (BMI) synthesize and utilize protein at approximately the same rate.