Protein recommendations are based on sufficient consumption of a total daily calories. Adults over the age of 18 should consume 10% to 35% of total calories from protein. To convert your weight from pounds into kilograms use the following equation:
weight in pounds / 2.205 = weight in kilograms
Adults in a general fitness program: 0.8 to 1.0 grams of protein per kilogram body weight.
Aerobic endurance athletes: 1.0 to 1.6 grams of protein per kilogram body weight.
Strength and combination strength-aerobic endurance athletes: 1.4 to 1.7 grams of protein per kilogram body weight.
To maintain muscle mass while losing body fat (via calorie reduction), athletes should consume around 1.8 to 2.7g protein per kilogram bodyweight per day with a calorie deficit of around 500/day.
Reference: Haff, G. & Triplett, N. Essentials of Strength Training and Conditioning, Fourth Edition (Human Kinetics: November 16, 2015), p. 183 and 218.
I personally don't track my protein amounts, but am mindful to eat high protein food sources in all my main meals (see 'do you count macros?' below).
