Dec 27, · The Academy of Nutrition and Dietetics reports that men need to grams of protein per kilogram of body weight each day to build muscle mass. This means active men trying to build muscle. But the IOM's recommendations set the minimum amount of protein you need to eat in order to avoid falling short of this vital nutrient. (Not getting enough protein could lead to progressive muscle loss and other health issues.) Recent research suggests that aiming for more, between and grams/kilogram of body weight (approximately 88 to grams for women, to .
The exact amount of protein you need for optimal health is debatable, as it depends on your weight, activity level, and any health conditions you have. That said, many experts believe that to maintain muscle mass and proper functioning, older adults need to eat double the amount of protein they needed in their younger years, says Abby Sauer, M. Dec 05, · Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding) You should get at least 10% of your daily calories, but not more than 35%, from.
Feb 01, · Based simply on adult protein requirements plus the protein output in breast milk, the RDA for lactating women was set at g/kg. However, one study reported that half of the lactating women consuming g/kg were in negative nitrogen balance,  while another study suggested that – g/kg leads to a rapid downregulation of protein. Dec 16, · Older adults need 20 to 30 grams of protein per meal, along with 12 to 15 grams per snack, for optimal muscle health, says Rodriguez. To bulk up your breakfast, you might opt for plain Greek yogurt with sliced strawberries or a cut-up banana and half a cup of granola (about 24 grams of protein) or two veggie sausages and a side of scrambled Author: Barbara Stepko.