how much protein do you need

Most healthy adults should aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily, though individual needs vary based on activity, age, and health goals.

General Recommendations. A common starting point for healthy adults is 1.2 to 1.6 grams of protein per kilogram of body weight. This range is often recommended to support general health and muscle maintenance.
Activity and Fitness Goals. Athletes, those performing regular resistance training, and individuals aiming for muscle gain or fat loss often require higher amounts, sometimes ranging from 1.6 to 2.7 grams per kilogram depending on intensity and goals.
Aging and Muscle Preservation. Older adults, particularly those over 65 or 70, often need more protein (1.2 to 1.6 grams per kilogram) to help prevent age-related muscle loss and maintain mobility.
Health Considerations. Individuals with specific health conditions, such as chronic kidney disease, may need to limit protein intake. Pregnant and breastfeeding individuals generally have higher requirements.