Adequate protein intake supports muscle mass, immune function and recovery after illness or exercise, making it a central element of daily nutrition. The Committee on Dietary Reference Intakes at the Institute of Medicine sets a baseline recommendation of 0.8 grams of protein per kilogram of body weight for the average adult, a value summarized by the Office of Dietary Supplements at the National Institutes of Health. Public health significance is clear where aging populations face rising rates of sarcopenia and where low-resource communities may lack access to varied protein sources, creating both medical and social consequences.
Recommended amounts by population
Athletes and people engaged in regular intense training typically require more protein to support repair and adaptation, a range endorsed by the International Society of Sports Nutrition and referenced by Jose Antonio at Florida International University who outlines needs commonly between 1.2 and 2.0 grams per kilogram for different training goals. Older adults often benefit from intakes above the baseline to preserve muscle and function; Stuart M. Phillips at McMaster University has reviewed evidence supporting intakes near 1.2 grams per kilogram for many older individuals to counteract age-related muscle loss.
Sources and environmental context
Protein quality and cultural patterns shape how recommendations are met. Animal proteins provide complete essential amino acids but livestock production has significant environmental footprints, an issue highlighted by the Food and Agriculture Organization of the United Nations when discussing sustainable food systems. Plant proteins can meet needs when varied across legumes, grains and nuts, a strategy emphasized by dietitians and public health experts who work within different cultural foodways to make recommendations practical and acceptable.
Consequences and practical guidance translate these recommendations into daily choices. Insufficient protein intake increases the risk of muscle wasting and impaired recovery from surgery or illness, a concern noted by clinicians and nephrology advisors at the National Kidney Foundation who also caution that people with existing kidney disease need individualized guidance from healthcare professionals. A simple way to use the baseline recommendation is to multiply body weight in kilograms by 0.8 to estimate grams per day and then adjust upward toward the athlete or older adult ranges when goals or conditions warrant, while choosing protein sources that reflect personal, cultural and environmental priorities.
