The Institute of Medicine recommends about 10 to 35 percent of your daily caloric intake from foods should be protein. The amount needed for each individual varies. Men and women need different amounts, those who exercise or strength train need to adjust, children need specific amounts, and the elderly have their own requirements.
A general rule for most people airing on the safe side is .8 grams of protein per kilogram of body weight. Athletes will need to use a different formula and will require much more. In general, most people should aim for 20 to 30 grams per meal, and if that seems like a lot to you, you are not alone.
Specifically, when it comes to American women, these individuals tend to intake nowhere near the needed amount which ultimately has extended effects beyond muscle mass but also can have a negative impact on hormones and metabolism. However, the best high protein cereals are a great way to combat this issue!