Protein needs vary based on age, sex, activity level, and health goals, but general guidelines provide a clear starting point for most adults. The Recommended Dietary Allowance (RDA) for protein, set by the National Academy of Medicine, is 0.8 grams per kilogram of body weight per day for adults, equating to about 46 grams for women and 56 grams for men of average weight (57 kg and 70 kg, respectively). This covers basic needs for tissue repair and maintenance. For active individuals, requirements increase. The American College of Sports Medicine suggests 1.2–2.0 grams per kilogram for those engaging in regular exercise, especially strength training or endurance activities. For example, a 70 kg athlete may need 84–140 grams daily to support...