If I had to pick a single daily number for everyone, regardless of size, age, or sex, I would recommend 100 grams of protein per day.

Why 100 grams works

• It comfortably clears the basic RDA for most adults, which is about 0.8 g per kilogram of body weight, while still being practical to hit with normal foods.
• It supports satiety, preserves lean mass during weight loss, and helps recovery from activity for the majority of people.
• For many body sizes it lands in a useful middle zone. At 83 kg, 100 g equals about 1.2 g per kilogram. At 66 kg, it is about 1.5 g per kilogram. Both are reasonable everyday targets for non-athletes.

When to adjust

• If you have kidney or liver disease, are on a protein-restricted plan, or are managing a metabolic disorder, talk to a clinician before using this number.
• Children and teens, as well as pregnant or breastfeeding people, have needs that should be set with pediatric or prenatal guidance.
• If you lift hard, are very active, or are older than 60, you may benefit from more than 100 g. A common everyday range is 1.2 to 1.6 g per kilogram of body weight.

Simple ways to hit 100 grams

• One-plate approach you might already use: 6 eggs, 200 g cooked lean ground beef, and 100 g cheese. That combination is roughly 110 g of protein.
• Three-meal approach: breakfast with 3 eggs plus 200 g Greek yogurt, lunch with 150 g cooked chicken or beef, and an evening cup of cottage cheese or a glass of milk.

Bottom line

If you want a single, do-it-every-day number that works well for most healthy adults, use 100 grams of protein per day. Adjust upward if you train hard or are older, and adjust with medical guidance if you have conditions that affect protein tolerance.