Protein Needs for 30-Year-Old Men: Daily Guidelines

Protein Requirements for a 30-Year-Old Male

A 30-year-old male needs adequate protein to maintain overall health. The recommended daily protein intake varies based on factors like activity level and fitness goals.

Average Protein Requirements

• Sedentary male: 0.8 grams/kg body weight (about 56 grams for a 154-pound male)
• Active male: 1.2-1.6 grams/kg body weight (about 80-110 grams for a 154-pound male)
• Athlete or bodybuilder: 1.6-2.2 grams/kg body weight (about 110-150 grams for a 154-pound male)

Importance of Protein

Protein helps build and repair muscles, bones, and tissues. It also supports immune function and overall health.

Food Sources

Good protein sources include:

• Lean meats (chicken, turkey)
• Fish and seafood
• Eggs
• Dairy products (milk, cheese, yogurt)
• Legumes (lentils, beans)
• Nuts and seeds

Consult a Professional

Consult a healthcare professional or registered dietitian to determine individual protein needs and develop a personalized nutrition plan.