The amount of protein you need each day can vary depending on your age, activity level, and fitness goals. However, general guidelines for daily protein intake are: For Men: Average Adult: The recommended dietary allowance (RDA) for protein is about 56 grams per day for sedentary men. Active Individuals or Athletes: For men who engage in regular physical activity, strength training, or have fitness goals like muscle gain, a typical range is 1.6 to 2.2 grams of protein per kilogram of body weight (about 0.73 to 1 gram per pound). For Women: Average Adult: The RDA for protein is about 46 grams per day for sedentary women. Active Individuals or Athletes: Women who are active or looking to build muscle can benefit from 1.6 to 2.2 grams of protein per kilogram of body weight (about 0.73 to 1 gram per pound), similar to men. General Guidelines Based on Body Weight: Men: Multiply your body weight (in kilograms) by 1.6–2.2 to determine your daily protein needs if you're active. For example, a 70 kg (154 lbs) man may need between 112 and 154 grams of protein per day. Women: Multiply your body weight (in kilograms) by 1.6–2.2 to estimate protein needs if you're active. For example, a 60 kg (132 lbs) woman may need between 96 and 132 grams of protein per day. Special Considerations: Weight Loss: Higher protein intake can help with satiety and muscle preservation during weight loss. Aim for the upper end of the range (2.2 grams per kilogram of body weight). Muscle Building: To support muscle growth, consuming adequate protein (around 1.6–2.2 grams per kilogram) along with strength training is essential. Individual Variations: Keep in mind that factors such as age, pregnancy, and health conditions can affect protein needs. For personalized recommendations, it’s always best to consult a healthcare professional or a nutritionist.