Daily Protein Requirements by Age, Activity Level, and Life Stage

General Guidelines (g/kg body weight/day)

Group	Range	Example (70 kg person)
Sedentary Adults	0.8	56 g
Moderately Active	1.0–1.2	70–84 g
Highly Active / Athletes	1.2–1.7	84–119 g
Children/Adolescents	1.0–1.5	Supports growth
Pregnant/Breastfeeding	75–100 g total	+25 g/day in 2nd/3rd trimester
Older Adults (≥65)	1.0–1.2	Prevents sarcopenia

Practical Tips

• Distribute protein across meals (20–30 g per meal).
• Sources: lean meat, fish, eggs, dairy, legumes, tofu, nuts, seeds, whole grains.
• Adjust for kidney disease (consult nephrologist/dietitian).