It depends on factors like age, sex, weight, activity level, and goals. A common baseline is 0.8 g/kg for sedentary adults; athletes may need 1.2–2.0 g/kg.
It typically multiplies your body weight (kg) by a recommended grams per kg value based on activity and goals (maintenance, muscle gain, weight loss).
Yes. Combine legumes, dairy, eggs (if eaten), nuts, seeds, and soy products to meet protein needs and amino acid balance.
Increase protein during muscle-building phases, recovery from injury, older age to prevent muscle loss, or calorie-restricted weight loss.
Very high intakes long-term may stress kidneys in people with kidney disease. For healthy adults, moderate high intake (within recommended ranges) is generally safe.