Your protein needs change as you get older. Here’s how much you should be eating at every age

It's crucial that your diet adapts to meet the needs of your body as you grow older.

Here are the recommended daily protein intake guidelines at every stage of life.

What role does protein play in the human body?

Protein is an essential macronutrient found in our diet that contains 20 different kinds of amino acids, of which nine must come from our food sources. It serves a critical role in the structure of our cells, tissues, hormones, and enzymes, as well as many other bodily processes. Consuming protein regularly is necessary for supporting the growth and repair of our cells and tissues.

Protein intake is particularly crucial for kids, who are undergoing rapid growth, as it serves as the fundamental component for all cell formations in the body. Additionally, it's critical for seniors, who need to combat the natural loss of muscle and bone mass with increased protein consumption.

Protein Requirements at Every Stage of Life
Protein is an essential nutrient that plays a vital role in maintaining and repairing the body's tissues, including muscles, bones, and organs. The amount of protein we need varies depending on our age, sex, and physical activity level. Here's a breakdown of protein requirements at different stages of life:
Infants (0-12 months)
* Infants have a high protein requirement, about 1.6-2.5 grams of protein per kilogram of body weight per day.
* Protein is essential for growth and development, including brain development and the formation of organs and tissues.
Children (1-18 years)
* Children need about 0.8-1.2 grams of protein per kilogram of body weight per day.
* This protein is necessary for growth and maintenance of muscle mass, bone health, and organ function.
Adults (19-64 years)
* Adult men need about 0.8 grams of protein per kilogram of body weight per day.
* Adult women need about 0.8 grams of protein per kilogram of body weight per day.
* This protein is essential for maintaining muscle mass, bone health, and overall health.
Older Adults (65 years and over)
* Older adults need about 1.2-1.6 grams of protein per kilogram of body weight per day.
* This increased protein requirement is necessary to support muscle maintenance and bone health.
Pregnant and Breastfeeding Women
* Pregnant women need about 1.1 grams of protein per kilogram of body weight per day.
* Breastfeeding women need about 1.4-1.7 grams of protein per kilogram of body weight per day.
Athletes and Physically Active Individuals
* Endurance athletes need about 1.2-1.4 grams of protein per kilogram of body weight per day.
* Resistance-trained athletes need about 1.6-2.2 grams of protein per kilogram of body weight per day.
Remember to consult with a healthcare professional to determine the right amount of protein for your individual needs and circumstances.

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Here are the recommended daily protein intake guidelines for children:

For children aged 1-3 years: Food Schedule 1. 12:00 pm: Lunch * Sandwich fillings: tuna salad, veggie patty, chicken breast, or turkey breast * Calories: around 270-350 * Protein: 13 grams
Children aged 4 to 8: 19 grams
Children between the ages of 9 and 13 years old: 34 grams
Teenagers 14 through 18 years old: 46 grams

For adults over 19:

According to the USDA, 10-35% of daily calories should come from protein, which translates to 200-700 calories from a 2,000 calorie diet.

To calculate your protein intake, first convert your weight from pounds to kilograms by dividing by 2.2. Then, multiply your weight in kilograms by 0.8 and 1.2 to get your daily protein target range.

Don’t obsess about protein

Many people believe it is essential to consume enough protein at all stages of life, but registered dietitians are concerned that the emphasis on protein has become excessive, particularly on social media platforms.

According to the US Department of Agriculture, a surprising six out of ten Americans over the age of one consume more than the daily recommended amount of protein.

For more on protein:

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