If you don't exercise or get any physical activity other than what you need for everyday tasks, you lead a sedentary lifestyle. Sedentary people need less energy from food than their active counterparts, which translates to fewer calories from protein and other nutrients. But protein is still an essential part of your diet, as every cell in your body depends on it for proper functioning.
Sedentary people need about 0.4 grams of protein per pound of body weight each day, according to Nancy Clark's Sports Nutrition Guidebook. For example, a 170-pound man would multiply his weight in pounds by 0.4 to calculate 68 grams of protein per day. Because it's easier to gain weight with a sedentary lifestyle, it's especially important to choose lean, low-calorie proteins such as tofu, beans and fish. And if you're physically able, consider engaging in exercise to help reduce your risk of type-2 diabetes, heart disease and high blood pressure.