How much protein do you actually need each day?

The commonly cited recommendation is 0.8 grams of protein per kilogram of body weight daily, which works out to about 56 grams for an average sedentary man and 46 grams for a sedentary woman. However, most research suggests these are minimums to prevent deficiency, not optimal amounts. For active people, athletes, or those trying to build muscle, 1.6 to 2.2 grams per kilogram is better supported by evidence. Older adults also benefit from higher intake, around 1.2 to 1.6 grams per kilogram, to help preserve muscle mass. So for a 170-pound active person, that translates to roughly 120 to 170 grams per day. Spreading intake across meals improves absorption and muscle protein synthesis.