The importance of protein in the human diet and how much individuals should aim to consume based on various factors such as body composition goals, age, weight, and gender. The piece explains how protein serves as a building block for several bodily functions, aids in weight management, and regulates many cellular processes, among other benefits. Furthermore, the article discusses how protein needs may change with age and what happens if an individual does not consume enough protein.
  

Key Points: 

1. Protein is essential for building and maintaining muscles and bones, and it also regulates cellular processes, such as immune function and oxygen transportation in the bloodstream.
2. Recommended protein intake can vary greatly, from 0.8 grams per kilogram of body weight per day up to 1 gram per pound of target body weight if the goal is muscle gain. Some researchers suggest that 20-30% of one’s daily caloric intake should be protein.
3. Protein deficiency can lead to difficulties in building muscle and increased snacking, potentially resulting in weight gain. In severe cases, protein deficiency can have serious health implications.
4. Protein needs increase with age due to a natural loss of muscle mass. Studies recommend that adults over 65 consume between 1.2 and 2.0 grams of protein per kilogram of body weight to maintain muscle mass.
5. Consuming too much protein is unlikely to harm healthy individuals, but excess protein can lead to excess caloric intake, potentially resulting in weight gain.

Source: https://www.menshealth.com/nutrition/a32842318/how-much-protein-do-i-need/