How much protein a person needs depends on their lifestyle but there are some base levels we can look at below. The Dietary Reference Intake (DRI) (1) for protein intake is 0.8grams per kilogram of body weight per day (or, around 0.36g per pound). An individual who weighs 165lb (74 kg), they would need 60grams of protein daily to maintain their weight etc. However, the DRI for protein is only to prevent protein deficiency. This does not mean it is optimal especially for athletes who train on a regular basis. Individuals who practice high-intensity training or when reducing energy intake, protein needs can be anywhere from 1.2g-2.0g/kg/day. This does not mean we should take all our protein in one meal once a day, we should strive to divide this throughout the day on various meals totaling up our total protein target for the day.
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