The safe amount of daily protein intake varies depending on individual factors, but general guidelines exist. The Recommended Dietary Allowance (RDA) is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound [Harvard Health; 22-Jun-2023]. This covers basic nutritional needs.
However, many sources suggest a higher intake is beneficial for various health goals and populations. Some studies indicate that healthy adults can safely consume up to 2 grams of protein per kilogram of body weight (approximately 0.9 grams per pound) daily [Medical News Today]. A tolerable upper limit of 3.5 grams per kilogram of body weight has been suggested for well-adapted individuals [PubMed].
Other recommendations propose a range based on percentage of daily calories: protein should make up 10% to 35% of your total daily caloric intake [Mayo Clinic Health System]. For example, a 2000-calorie diet would suggest 200-700 calories from protein (approximately 50-175 grams, depending on the source of the protein).
Several other recommendations exist:
- 0.36 to 0.45 grams of protein per pound of body weight for adults aged 18 to 59 [How Much Protein is Simply Too Much?].
- 0.75 grams of protein per kilogram of body weight for most adults (approximately 45g for women, 55g for men) [BHF].
- 1.3 to 1.8 grams per kilogram of body weight (approximately 88g to 122g for a 150lb individual) based on recent research [Eating Well].
It's crucial to consider that these are guidelines, and individual needs may vary based on factors like age, activity level, and overall health. Consulting a healthcare professional or registered dietitian is always recommended for personalized advice. Consuming excessive protein can have potential downsides, so moderation is key. A balanced diet with various protein sources and other nutrients is essential for overall health.
