What are the protein needs and recommendations of needs?

Protein needs vary based on factors such as age, sex, activity level, and overall health. The Recommended Dietary Allowance (RDA) for adults is about 0.8 grams of protein per kilogram of body weight, which translates to roughly 46 grams per day for women and 56 grams for men. Athletes or individuals engaged in intense physical activity may require more, typically around 1.2 to 2.0 grams per kilogram. It's essential to obtain protein from a variety of sources, including lean meats, dairy, legumes, and nuts, to ensure a balanced intake of essential amino acids.