The ideal daily protein intake for an average adult typically ranges from 46 to 56 grams, depending on factors like age, sex, and activity level. The general recommendation is approximately 0.8 grams of protein per kilogram of body weight. Athletes or individuals engaging in intense physical activity may require higher amounts to support muscle repair and growth. Incorporating a variety of protein sources such as lean meats, legumes, dairy, and plant-based alternatives can help meet these protein needs while promoting overall health and fitness.