There are several schools of though for protein intake, with the range beigne wide. The most recent scientifically tested theories believe that you should get X grams of protein per Kg. with that amount varying depending of factors such as your level of physical activity. Early studies recommended 1gram per kg which has since been raised to X. Protein should make up % of your meals of the day and you should ideally opt for whole food protein options when you can.

Here's a rough breakdown of protein intake ranges:

• Sedentary individuals 0.8 to 1.0 grams of protein per kilogram of body weight per day.
• Active indviduals 1.0 to 1.2grams of protein per kilogram of body weight per day.
• Athletes and those engaged in intense physical activity: 1.2 to 2.2 grams of protein per kilogram of body weight per day.

Keep in mind that individual protein needs may vary and the specific protein intake should be based of factors like age, sex, weight, actifity level and health status. For personalized recommendations, It is best to consult with a registered dietitan or healthcare professional who can assess your individual needs and goals. They can provide tailored dietary advice to ensure you meet your protein needs while supporting your overall health and well being.