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From childhood to late adulthood, protein plays a vital role in keeping you healthy. It builds muscle, repairs tissues, fights infection, transports nutrients throughout the body, aids digestion, and much more.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b7f38b79-8f0a-45fe-889b-b67637add706 But how much protein do you really need? The answer depends on your age and life stage. The U.S. government recommends a standard amount of protein based on age and weight, but these guidelines have limitations.e60dc2a1-f33c-4a05-9b50-8e3e8e59762967dbaa57-fa04-418f-8942-55731948387f The one-size-fits-all protein recommendation doesn’t give any thought to people who need more, says Mary Opfer, RD , a clinical associate professor at Pace University in White Plains, New York. Factors like sex, activity level, chronic conditions, and specific life stage — from puberty to menopause to older adulthood — can significantly increase your protein requirements.e60dc2a1-f33c-4a05-9b50-8e3e8e597629923fa0c5-c225-420d-a135-ed761b46554d
In Childhood Childhood Protein supports the immune system, aids in blood sugar management, and promotes bone growth and muscle development, which is essential for everyone, including children.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294fcd3d74-8367-4f7f-8e35-b2dcf089c43a Children experience rapid growth, so their protein needs are higher in proportion to body weight than adults. Toddlers ages 1 to 3 should consume 13 grams (g) of protein per day, or roughly 1.1 g per kilogram (kg) of body weight.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294fcd3d74-8367-4f7f-8e35-b2dcf089c43a Kids ages 4 to 8 require slightly more protein: roughly 19 g per day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292d237570-7800-4713-a6c1-005887714ae1 Or, aim for approximately 1.3 g per kg of body weight to ensure normal growth and development.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c405f873-9dc0-4014-9c52-4efe36c1116e
During Puberty Adolescence Protein continues to play a major role in growth and development during puberty. “Adolescents need an increased amount of protein because of the rapid growth spurts they go through,” Opfer says. Because of that rapid growth and hormone shifts, it’s also important at this life stage to balance blood sugars, enhance energy and mental focus, and manage appetite.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298d094794-3231-47b2-84a4-cf3b6b59e6ee In general, the protein needs for those going through puberty and post-puberty are:e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0972641-06b5-492b-a18c-33797277a1f1 Ages 9 to 13 34 g Ages 14 to 18 46 g (females) to 52 g (males)
In Early Adulthood Early Adulthood Federal guidelines call for adults to consume 0.8 g of protein per kg of body weight per day, which translates into roughly 46 g for women and 56 g for men.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b9b3804c-084b-42c6-9323-d4d57a774e67 But after age 30, the body starts to lose muscle mass at a rate of 1 to 2 percent each year.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b939beb1-0398-404c-950a-514bb4fd1798 To help counteract this loss, some research suggests protein intake should increase slightly to 0.96 g per kg of body weight after age 30.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976af74ed-1993-4022-91cb-3f084047682f Women who are pregnant or breastfeeding have even higher demands.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294c28667a-090e-4f78-8318-c45a96eaa95cThis group should aim for 71 g of protein per day to support fetal development and milk production.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b9b3804c-084b-42c6-9323-d4d57a774e67 People who regularly engage in strength training or aerobic exercise at least four to five times per week also need more protein to build muscle, strengthen existing tissue, and promote joint stability to minimize the risk of injury, Opfer says.e60dc2a1-f33c-4a05-9b50-8e3e8e59762971cb4895-4871-49f2-b12d-158b4582edd4 For this group, experts recommend taking in 1.5 to 2 g of protein per kg of body weight daily. e60dc2a1-f33c-4a05-9b50-8e3e8e59762976af74ed-1993-4022-91cb-3f084047682f
During Menopause Menopause As women approach midlife, protein needs shift again. Menopause, which typically occurs around age 52, is associated with body changes such as weight gain and bone and muscle loss.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ff67861-92cc-43df-9423-072f7f03820f Higher protein intake can help prevent these changes by increasing satiety and regulating appetite. It can also help preserve muscle mass and bone density during a time when declining estrogen levels make both more susceptible to loss.e60dc2a1-f33c-4a05-9b50-8e3e8e597629602aee3c-7093-424f-a838-3b68788bac56 While the federal recommended daily allowance (RDA) remains at 46 g per day for women at this life stage, some experts recommend increasing this amount.e60dc2a1-f33c-4a05-9b50-8e3e8e597629999ec152-ec9c-41fa-abf0-6d7348c6da83 Some research calls for increasing protein intake by 20 to 50 percent, or 1 to 1.2 g per kg of body weight per day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299b3dec5b-463f-43af-b7f8-f4f17205f072
In Later Adulthood Late Adulthood Federal protein guidelines remain at 0.8 g per kg of body weight for older adults, but many experts argue this population needs more.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291c215510-fde4-4af2-bb41-805a725bee0e Getting enough protein later in life is important for preventing age-related muscle loss (also called sarcopenia) in older adults. Sarcopenia affects about half of adults over age 80. The loss of muscle can make the body more frail and increase the likelihood of falls, disability, and loss of independence.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ab152a4c-df2c-4f5f-b96b-11b8d86387c5 Older adults also experience anabolic resistance, meaning the body doesn’t respond as efficiently to protein intake. So, older adults need more protein to stimulate muscle growth than younger adults.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292b6a656f-6f1e-4c49-8c19-493399e40150 For people ages 50 and older, some experts recommend consuming 1.2 to 1.6 g of protein per kg of body weight per day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292b6a656f-6f1e-4c49-8c19-493399e40150 However, people with chronic heart, kidney, or gastrointestinal conditions may need to be more selective about protein sources, avoiding processed foods and those high in saturated fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cf07d133-b085-4b8a-b0fa-1cf57ef9c574 Seek individualized recommendations from your care team.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291c215510-fde4-4af2-bb41-805a725bee0e
Are You Getting Enough Protein? Are You Getting Enough? To learn whether you’re getting enough protein, track your food intake for a few days using an app, Opfer says. Then, you can compare your intake with the daily needs for your age or life stage. You can also calculate your individual needs through a protein calculator . If you’re not getting enough protein, consider where you can add more. Ideally, you’ll spread out your protein intake throughout the day and include it in every meal and snack, says Staci Gulbin, RDN , a registered dietitian-nutritionist based in Denver. Breakfast is an area that most people miss out on protein. To boost your intake, add a couple of eggs , a glass of cow’s or soy milk, or a cup of cottage cheese or yogurt to your regular meal, Gulbin suggests. “If your protein intake across meals is consistent, but you’re still not meeting your daily needs, then increasing your protein portion sizes at meals or adding in a protein shake or bar at snack time could help,” she adds. Other high-protein snacks include nuts, chickpeas, and tuna packets.e60dc2a1-f33c-4a05-9b50-8e3e8e59762970ab72e3-8a52-41a2-9475-39103fe41f3e You can also work with a registered dietitian to help you meet your protein needs.
The Takeaway Protein is one of the three macronutrients. The body uses it to build muscle and immunity, repair cells and tissues, and transport nutrients throughout the body, among other key functions. Daily protein recommendations are typically calculated using body weight and age, as protein needs change depending on life stage. If you don’t get enough protein, work with a registered dietitian to find ways to increase your intake.
In Childhood Childhood Protein supports the immune system, aids in blood sugar management, and promotes bone growth and muscle development, which is essential for everyone, including children.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294fcd3d74-8367-4f7f-8e35-b2dcf089c43a Children experience rapid growth, so their protein needs are higher in proportion to body weight than adults. Toddlers ages 1 to 3 should consume 13 grams (g) of protein per day, or roughly 1.1 g per kilogram (kg) of body weight.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294fcd3d74-8367-4f7f-8e35-b2dcf089c43a Kids ages 4 to 8 require slightly more protein: roughly 19 g per day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292d237570-7800-4713-a6c1-005887714ae1 Or, aim for approximately 1.3 g per kg of body weight to ensure normal growth and development.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c405f873-9dc0-4014-9c52-4efe36c1116e
During Puberty Adolescence Protein continues to play a major role in growth and development during puberty. “Adolescents need an increased amount of protein because of the rapid growth spurts they go through,” Opfer says. Because of that rapid growth and hormone shifts, it’s also important at this life stage to balance blood sugars, enhance energy and mental focus, and manage appetite.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298d094794-3231-47b2-84a4-cf3b6b59e6ee In general, the protein needs for those going through puberty and post-puberty are:e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0972641-06b5-492b-a18c-33797277a1f1 Ages 9 to 13 34 g Ages 14 to 18 46 g (females) to 52 g (males)
In Early Adulthood Early Adulthood Federal guidelines call for adults to consume 0.8 g of protein per kg of body weight per day, which translates into roughly 46 g for women and 56 g for men.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b9b3804c-084b-42c6-9323-d4d57a774e67 But after age 30, the body starts to lose muscle mass at a rate of 1 to 2 percent each year.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b939beb1-0398-404c-950a-514bb4fd1798 To help counteract this loss, some research suggests protein intake should increase slightly to 0.96 g per kg of body weight after age 30.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976af74ed-1993-4022-91cb-3f084047682f Women who are pregnant or breastfeeding have even higher demands.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294c28667a-090e-4f78-8318-c45a96eaa95cThis group should aim for 71 g of protein per day to support fetal development and milk production.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b9b3804c-084b-42c6-9323-d4d57a774e67 People who regularly engage in strength training or aerobic exercise at least four to five times per week also need more protein to build muscle, strengthen existing tissue, and promote joint stability to minimize the risk of injury, Opfer says.e60dc2a1-f33c-4a05-9b50-8e3e8e59762971cb4895-4871-49f2-b12d-158b4582edd4 For this group, experts recommend taking in 1.5 to 2 g of protein per kg of body weight daily. e60dc2a1-f33c-4a05-9b50-8e3e8e59762976af74ed-1993-4022-91cb-3f084047682f
During Menopause Menopause As women approach midlife, protein needs shift again. Menopause, which typically occurs around age 52, is associated with body changes such as weight gain and bone and muscle loss.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ff67861-92cc-43df-9423-072f7f03820f Higher protein intake can help prevent these changes by increasing satiety and regulating appetite. It can also help preserve muscle mass and bone density during a time when declining estrogen levels make both more susceptible to loss.e60dc2a1-f33c-4a05-9b50-8e3e8e597629602aee3c-7093-424f-a838-3b68788bac56 While the federal recommended daily allowance (RDA) remains at 46 g per day for women at this life stage, some experts recommend increasing this amount.e60dc2a1-f33c-4a05-9b50-8e3e8e597629999ec152-ec9c-41fa-abf0-6d7348c6da83 Some research calls for increasing protein intake by 20 to 50 percent, or 1 to 1.2 g per kg of body weight per day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299b3dec5b-463f-43af-b7f8-f4f17205f072
In Later Adulthood Late Adulthood Federal protein guidelines remain at 0.8 g per kg of body weight for older adults, but many experts argue this population needs more.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291c215510-fde4-4af2-bb41-805a725bee0e Getting enough protein later in life is important for preventing age-related muscle loss (also called sarcopenia) in older adults. Sarcopenia affects about half of adults over age 80. The loss of muscle can make the body more frail and increase the likelihood of falls, disability, and loss of independence.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ab152a4c-df2c-4f5f-b96b-11b8d86387c5 Older adults also experience anabolic resistance, meaning the body doesn’t respond as efficiently to protein intake. So, older adults need more protein to stimulate muscle growth than younger adults.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292b6a656f-6f1e-4c49-8c19-493399e40150 For people ages 50 and older, some experts recommend consuming 1.2 to 1.6 g of protein per kg of body weight per day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292b6a656f-6f1e-4c49-8c19-493399e40150 However, people with chronic heart, kidney, or gastrointestinal conditions may need to be more selective about protein sources, avoiding processed foods and those high in saturated fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cf07d133-b085-4b8a-b0fa-1cf57ef9c574 Seek individualized recommendations from your care team.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291c215510-fde4-4af2-bb41-805a725bee0e
Are You Getting Enough Protein? Are You Getting Enough? To learn whether you’re getting enough protein, track your food intake for a few days using an app, Opfer says. Then, you can compare your intake with the daily needs for your age or life stage. You can also calculate your individual needs through a protein calculator . If you’re not getting enough protein, consider where you can add more. Ideally, you’ll spread out your protein intake throughout the day and include it in every meal and snack, says Staci Gulbin, RDN , a registered dietitian-nutritionist based in Denver. Breakfast is an area that most people miss out on protein. To boost your intake, add a couple of eggs , a glass of cow’s or soy milk, or a cup of cottage cheese or yogurt to your regular meal, Gulbin suggests. “If your protein intake across meals is consistent, but you’re still not meeting your daily needs, then increasing your protein portion sizes at meals or adding in a protein shake or bar at snack time could help,” she adds. Other high-protein snacks include nuts, chickpeas, and tuna packets.e60dc2a1-f33c-4a05-9b50-8e3e8e59762970ab72e3-8a52-41a2-9475-39103fe41f3e You can also work with a registered dietitian to help you meet your protein needs.
The Takeaway Protein is one of the three macronutrients. The body uses it to build muscle and immunity, repair cells and tissues, and transport nutrients throughout the body, among other key functions. Daily protein recommendations are typically calculated using body weight and age, as protein needs change depending on life stage. If you don’t get enough protein, work with a registered dietitian to find ways to increase your intake.
