Protein is an essential nutrient and one of the body's main building blocks. It contributes to building and repairing cells and supports growth and development throughout life.اضافة اعلان
Daily protein needs vary depending on age, sex, physical activity level and health status. Most adults are generally advised to obtain around 10% to 35% of their total daily calories from protein.
Daily protein requirements
The U.S. Department of Agriculture (USDA) publishes dietary guidelines for Americans every five years. According to the 2026 recommendations, adults should aim to consume 1.2 to 1.6 grams of protein per kilogram of body weight per day, which is roughly twice the previous recommendation of 0.8 grams per kilogram.
The updated guidelines take a broader approach to macronutrients, particularly protein, with the goal of ensuring adequate nutrition, compared with earlier recommendations that primarily focused on the minimum intake needed to prevent nutrient deficiencies.
Factors that affect protein needs
A person's physical characteristics and lifestyle can influence how much protein their body requires. Key factors include:
Physical activity: Active people may need more protein to build and maintain muscle.
Age: Older adults need adequate protein to help slow age-related muscle loss.
Health goals: Higher-protein diets may help with weight loss or weight maintenance.
Medical conditions: Certain conditions, such as chronic kidney disease, may require reduced protein intake.
Pregnancy: Nutritional needs increase during pregnancy, including the need for protein.
What happens when you don't get enough protein?
Most people in the United States consume adequate amounts of protein, including those following plant-based diets. However, food insecurity can contribute to protein deficiency, while older adults may be at greater risk as their nutritional needs change with age.
Signs of protein deficiency may include:
1. Problems with hair, skin and nails
2. Increased appetite
3. Higher risk of infections
4. Mood changes
5. Muscle weakness
