Recommended daily protein intake
The Institute of Medicine recommends that healthy adults consume a daily protein intake of at least 0.36 grams per pound(0.8 grams per kilogram). For example, a 150-pound woman needs at least 54 grams of protein each day. Protein intake should be in the range of 10 to 35 percent of total calories.
Sports nutritionists recommended a higher protein intake for active people and athletes to meet the additional needs of sports performance:[i]
Endurance athletes require between 0.5 to 0.6 grams per pound (1.2 to 1.4 grams per kilogram) along with enough calories to maintain body weight.
Strength athletes require between 0.5 to 0.8 grams per pound (1.2 and 1.7 grams per kilogram) along with enough calories to maintain body weight.
People on a Weight Loss Program
Recent research indicates that people who are dieting require a daily protein intake similar to that for athletes to help preserve lean tissue (e.g., about 0.8 grams per pound).[ii]
[i] Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Dietitians of Canada; American College of Sports Medicine: Nutrition and Athletic Performance. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009;109(3):509-527.PMID: 19278045.
[ii] Pasiakos SM, Cao JJ, Margolis LM, et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013;27(9):3837-3847. PMID: 23739654.