Protein is personal. Here's how to calculate your optimal intake

The podcast addresses the question of how much protein people need daily, highlighting that the answer varies based on activity level, age, and body weight. Updated federal dietary guidelines recommend 1.2 to 1.6 grams of protein per kilogram of body weight each day, a meaningful increase from prior recommendations. For example, a 150-pound person needs roughly 82 to 109 grams of protein daily, achievable through meals including Greek yogurt, lentils, nuts, and chicken or tofu. Allison Aubrey, a science and health correspondent at NPR, clarifies that individuals can obtain sufficient protein from plant-based sources by eating a variety of vegetables, fruits, whole grains, beans, and legumes. The discussion emphasizes that protein needs increase with age and that strength training combined with adequate protein intake helps maintain muscle mass, especially for women.