2. How much protein should we consume per day?

Muscle mass is a key indicator of strength and health. Unlike body fat, muscle significantly contributes to physical fitness and metabolic health. Protein requirements vary based on body weight, with a general recommendation of at least 0.8 grams per kilogram (g/kg) of body weight. For instance, a 60 kg person should consume at least 48 grams of protein daily to support normal body functions and metabolism.

Protein, along with carbohydrates and fats, is a macronutrient that provides energy. Each gram of protein or carbohydrate offers 4 calories, while a gram of fat supplies 9 calories. Daily energy needs depend on weight, height, and physical activity levels.

Those engaged in strength training may require 1.2 to 2 g/kg of protein daily to support muscle repair and growth. Additionally, individuals with demanding physical jobs, pregnant women, and the elderly may have increased protein needs.