Helloo, Am trying to figure out how many grams of protein I should be eating daily. I’ve read various recommendations and they all seem to differ based on factors like age, activity level, and fitness goals. Could anyone provide some advice or share their own experiences? How do you determine the right amount of protein for your needs?
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Daily protein needs vary by age, sex, and activity level. Generally: For personalized guidance, consult a healthcare provider or nutritionist based on your specific needs and health goals.
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An average person should consume 0.8 grams of protein for every kilogram of body weight. Regular exercisers may require additional protein—roughly 1.2–1.7 grams per kilogram—especially those who are attempting to gain muscle. Our bodies’ ability to use protein decreases with aging. One to 1.2 grams per kilogram may be beneficial for adults over 40.
I recommend that you aim to get 10% to 35% of your calories from protein. For my personal needs of 2,000 calories, I aim to consume around 200–700 calories from protein, which translates to approximately 50–175 grams. For someone like me who leads a relatively inactive lifestyle, it’s important to consume about 0.8 grams of protein per kilogram of body weight to avoid any deficiencies.