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DAILY PROTEIN NEEDS

 The amount of protein you need daily depends on several factors, including your age, sex, weight, activity level, and overall health. Generally, the Dietary Reference Intake (DRI) recommends **0.8 grams of protein per kilogram** of body weight for sedentary adults, which is about **65 grams per day** for an 81 kg person¹. However, if you're active or have specific fitness goals like muscle gain, you may need more—around **1.6 to 2.2 grams of protein per kilogram** of body weight.


To calculate your protein needs, you can multiply your weight in kilograms by the recommended amount. For example, if you weigh 70 kg and are moderately active, aiming for about **112 to 154 grams of protein per day** could be a good target.


Remember, it's best to spread your protein intake throughout the day and include a variety of sources in your diet. If you have any specific health conditions or dietary restrictions, it's always a good idea to consult with a healthcare professional or a registered dietitian to tailor your protein intake to your individual needs.


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