The common saying is 1gram per pound you weigh. However, very few people actually need that much. Research has shown the minimum amount to maintain muscle mass for most adults is 0.8 g per kilogram( 0.37 grams per pound). However, depending on the demands we place on our body and the goals we have, we may need additional protein intake.
Minimum for Active Adults: 0.8 g/kg.day
Endurance Athletes: 1.2-1.5 g/kg/day
Strength Athletes: 1.6-1.8g/kg/day
Exercising Adults: 1.4-2.0 g/kg/day
Trying to alter their Body Comp-2.2-3.4 g/kg/day
As we can see different athletes need different protein intakes.
🥦 Vegetarians may want to aim on the high end of their recommended protein intake as they will be eating more incomplete proteins
👴 Older individuals may also want to eat more protein since it takes more to activate their muscle protein synthesis