Protein needs vary by age and activity level

Protein is essential for health, muscle growth, and weight loss. The Recommended Dietary Allowance (RDA) for adults is 0.8 grams per kilogram of body weight. However, experts suggest higher intake for older adults and active individuals to maintain muscle mass. For those over 50, recommended protein intake is 1.2–1.6 g/kg per day. Active individuals aiming to build muscle may need 1.6–2.2 g/kg. Higher protein intake can help with weight loss by increasing satiety and preserving muscle. Choosing high-quality, unprocessed protein sources is important. While protein is vital, excessive intake (above 3.0–4.0 g/kg) can lead to digestive issues and nutrient imbalances. Individual protein needs vary based on age, activity level, and health goals.