Everybody needs protein, it's an essential component of every cell in the body. Your body uses protein to build and repair muscle tissue, regulate hormones, maintain your metabolism and support healthy nails, hair and skin.
The Recommended Dietary Intake (RDI) for protein is a modest 0.8 grams of protein per kilogram of body weight. This is the minimum amount of protein you need to meet your basic nutritional requirements and not get sick.
Research shows consuming up to 2 times the RDI of protein is a safe and good range to aim for. This equates roughly to 15% to 25% of total daily calories, and changes depending on your age, sex, and activity level.