For most healthy adults, a good target is about 0.8 grams of protein per kilogram of body weight per day ; some health organizations also describe this as roughly 10% to 35% of daily calories from protein . For healthy fats, the goal is not a fixed gram amount but making fats a regular part of your diet while keeping saturated fat low and favoring unsaturated fats such as olive oil, nuts, seeds, avocado, and fatty fish. heart
Protein intake
A simple way to estimate protein is to multiply your body weight in pounds by 0.36 or your weight in kilograms by 0.8 . For example, a person weighing 165 pounds may need about 60 grams per day . mayoclinichealthsystem
If you are older, very active, or trying to build muscle, your needs may be higher, often around 1.0 to 1.5 grams per kilogram depending on age and activity level. A practical approach is to spread protein across meals rather than eating most of it at once. bhf.org
Healthy fats
Health guidance emphasizes choosing unsaturated fats and limiting saturated fat . The NHS advises replacing saturated fat with unsaturated fat, while the American Heart Association recommends including sources like fish and seafood regularly and keeping processed fried foods and high-saturated-fat choices lower. nhs
A useful rule is to get fats from foods such as nuts, seeds, olive oil, soy, and fish, while avoiding trans fats and keeping saturated fats modest. The WHO notes that protein typically makes up 10% to 15% of total energy intake in a healthy diet, which fits alongside balanced fat intake rather than very low-fat eating. who
Practical daily target
For a balanced day, many people do well with:
Protein: about 0.8 g/kg/day as a baseline, higher if older or highly active. mdanderson
Fats: include a few servings of healthy fat sources, while limiting saturated fat and avoiding trans fat. heart
A good example for a 165-pound adult is roughly 60 grams of protein per day , plus fats from foods like salmon, olive oil, nuts, and avocado. mayoclinichealthsystem
Important note
Your ideal amounts depend on age, weight, activity level, and health conditions, especially kidney disease or weight-loss goals. For a precise target, a registered dietitian or clinician can tailor it to you.