Calculate your daily protein requirements.
Daily protein = body weight (kg) × grams per kg, typically 0.8 g/kg for sedentary adults up to 1.6–2.2 g/kg for athletes.
A 70 kg active adult targeting 1.6 g/kg needs about 112 grams of protein per day.
Sedentary adults need about 0.8 g/kg; active people and those building muscle often aim for 1.6–2.2 g/kg. Needs vary by goal.
Very high intakes may strain kidneys in people with existing disease, but healthy people generally tolerate a wide range. Balance with other nutrients.
No. Protein needs vary with health conditions. Consult a registered dietitian for personalized targets.
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