Protein is a crucial macronutrient that our body needs to build and repair tissues. It also plays a role in producing enzymes, hormones, and other important chemicals.

The amount of protein a person needs varies depending on several factors, including age, gender, weight, activity level, and health status. In this article, we will specifically talk about protein requirements based on age.

Infants and Toddlers (0-2 years)

Infants and toddlers need a significant amount of protein to support their rapid growth and development. According to the American Academy of Pediatrics, infants need about 2.2 grams of protein per kilogram of body weight.

For example, a six-month-old baby who weighs 7 kilograms needs about 15.4 grams of protein per day. Toddlers, on the other hand, need about 1.5 grams of protein per kilogram of bodyweight. For example, a two-year-old who weighs 12 kilograms needs about 18 grams of protein per day.

Children (3-8 years)

Children aged 3-8 years need about 1.2 grams of protein per kilogram of bodyweight. For example, a seven-year-old who weighs 25 kilograms needs about 30 grams of protein per day.

It is essential to note that children who are in the puberty stage may need slightly more protein to support their growth spurt.

Related Article Age-based protein intake guidelines

Adolescents (9-18 years)

Adolescents who are still growing and developing need more protein than adults.

According to the National Health and Nutrition Examination Survey (NHANES III), boys aged 9-13 years need about 1.2 grams of protein per kilogram of bodyweight, and girls in the same age group need about 1.1 grams of protein. For example, a 13-year-old boy who weighs 45 kilograms needs about 54 grams of protein per day. Adolescents aged 14-18 years, both boys and girls, need about 0.9 grams of protein per kilogram of bodyweight.

Adults (19 and older)

Adults generally need about 0.8 grams of protein per kilogram of bodyweight. However, this amount could vary based on factors such as activity level, muscle mass, and health status.

Athletes and bodybuilders, for example, may need more protein to support their high-intensity workouts and muscle growth. Pregnant and breastfeeding women may also need more protein to support the growth and development of their babies. Additionally, older adults may need a slightly higher protein intake to prevent muscle loss and maintain bone health.

Conclusion

Protein is an essential nutrient that our body needs for optimal health. While the protein requirement varies based on several factors, including age, following a balanced diet that includes protein-rich foods can help meet our daily needs.

Good sources of protein include lean meat, poultry, fish, eggs, dairy products, beans, lentils, and nuts.