Protein need per day...

The amount of protein you need per day depends on your age, weight, activity level, and fitness goals (like fat loss, muscle gain, or maintenance).

🔹 General Recommendations

Sedentary adults (not very active): ~0.8 g per kg of body weight

Active adults / regular exercisers: 1.2 – 2.0 g per kg of body weight

Strength training / muscle building: 1.6 – 2.2 g per kg

Fat loss while keeping muscle: 1.8 – 2.5 g per kg

Example

If you weigh 70 kg (154 lbs):

Sedentary: ~56 g protein/day

Active / fitness: 85 – 140 g/day

Muscle building or fat loss: 110 – 175 g/day

Practical Notes

Spread protein intake across meals for better absorption.

High-quality sources: chicken, fish, eggs, beans, lentils, Greek yogurt, protein shakes.

Too much protein isn’t harmful for healthy kidneys, but balance it with carbs and fats for energy.

👉 A good rule of thumb for fitness is:

~1.6–2.0 g per kg of body weight daily (or ~0.7–1 g per pound).

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