Protein needs don’t remain the same for everyone—your age, body weight, activity level, and health goals all play an important role. Here’s how experts typically recommend calculating it:
✅ 1. General Protein Requirement (Adults 19–60 years)
Most fitness experts use this formula:
🔹 0.8–1 gram protein per kg of body weight (minimum)
This is the baseline for healthy adults with normal activity.
Example:
If you weigh 70 kg, you need:
👉 56–70 g protein per day
But this is only the minimum.
✅ 2. Active People / Gym-Goers / Weight Loss Goals
If you walk regularly, exercise, or want fat loss + muscle tone:
🔹 1.2–1.6 grams per kg of body weight
Supports muscle repair, metabolism, and strength.
Example: 70 kg person → 84–112 g/day
✅ 3. Strength Training / Muscle Building
For people lifting weights or doing intense workouts:
🔹 1.6–2.2 grams per kg of body weight
Example: 70 kg → 112–154 g/day
✅ 4. Protein Needs by Age
Age 18–30
Muscle-building capacity is high.
👉 1.0–1.6 g/kg is ideal.
Age 30–50
Metabolism slows slightly; muscle maintenance becomes important.
👉 1.0–1.4 g/kg
50+ (Muscle Loss Risk Starts)
After 50, sarcopenia (muscle loss) increases.
👉 1.2–1.6 g/kg even without heavy exercise.
Older adults actually need more protein, not less.
✅ 5. Quick Chart: Recommended Protein (per kg body weight)
| Category | Protein Needed |
|---|---|
| Minimum for survival | 0.8 g/kg |
| Normal adult | 0.8–1 g/kg |
| Active lifestyle | 1.2–1.6 g/kg |
| Muscle gain | 1.6–2.2 g/kg |
| Age 50+ | 1.2–1.6 g/kg |
⭐ Fitness Expert’s Practical Tip
Aim for 20–30 g high-quality protein in every meal
This helps better absorption, muscle protection, and appetite control.
