How much protein do you recommend

•Recommended Dietary Allowance (RDA): The RDA for protein for the average adult is 0.8 grams per kilogram of body weight per day. This is a baseline meant to meet the basic nutritional requirements of the vast majority of the population.

•Active Individuals/ athletes /bodybuilders : If youre physically active, you may need more protein to repair muscles and support recovery. This can range from 1.6 to 2.2 grams per kilogram of body weight, depending on the intensity and frequency of your workouts.

•Elderly: Older adults may need more protein, up to 1.0 to 1.2 grams per kilogram of body weight, to help prevent sarcopenia (age-related muscle loss).

•Pregnant and Breastfeeding Women: Additional protein is recommended – the RDA for pregnant and breastfeeding women is about 1.1 grams per kilogram of body weight.