Protein is an essential macronutrient that plays a crucial role in our overall health and well-being.
It is responsible for several important functions in the body, such as building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Protein requirements can vary depending on factors such as age, gender, activity level, and overall health. In this article, we will discuss the protein requirements for every age group and provide a handy table for reference.
Infants (0-6 months)
During the first six months of life, infants receive all their nutrition from breast milk or formula. Both breast milk and formula provide an adequate amount of protein to support the rapid growth and development that occurs during this stage.
The general recommendation for protein intake during this period is as follows:.
| Age | Protein Requirement (grams/day) |
|---|---|
| 0-2 months | 9.1 |
| 2-6 months | 11.0 |
Infants (7-12 months)
As infants transition from solely relying on breast milk or formula to consuming solid foods, their protein requirements increase. This is because solid foods generally contain more protein than breast milk or formula.
The protein requirement for infants aged 7-12 months is as follows:.
| Age | Protein Requirement (grams/day) |
|---|---|
| 7-12 months | 11.0 |
Children (1-3 years)
Toddlers have increased protein needs compared to infants, as they continue to grow and develop at a rapid pace. The protein requirement for children aged 1-3 years is as follows:.
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Protein intake: Age-wise recommendations (table)
| Age | Protein Requirement (grams/day) |
|---|---|
| 1-3 years | 13.0 |
Children (4-8 years)
During the preschool and early elementary school years, children’s protein requirements remain relatively stable. The protein requirement for children aged 4-8 years is as follows:.
| Age | Protein Requirement (grams/day) |
|---|---|
| 4-8 years | 19.0 |
Adolescents (9-13 years)
As children enter adolescence, their protein needs increase to support the rapid growth and development that occurs during this stage. The protein requirement for adolescents aged 9-13 years is as follows:.
| Age | Protein Requirement (grams/day) |
|---|---|
| 9-13 years (boys) | 34.0 |
| 9-13 years (girls) | 34.0 |
Teens (14-18 years)
During the teenage years, protein requirements remain high due to continued growth and development. The protein requirement for teens aged 14-18 years is as follows:.
| Age | Protein Requirement (grams/day) |
|---|---|
| 14-18 years (boys) | 52.0 |
| 14-18 years (girls) | 46.0 |
Adults
Once individuals reach adulthood, their protein needs stabilize and generally decrease slightly compared to the teenage years. The protein requirement for adults is as follows:.
| Age | Protein Requirement (grams/day) |
|---|---|
| 19 years and older (men) | 56.0 |
| 19 years and older (women) | 46.0 |
Pregnant and Lactating Women
During pregnancy and lactation, women require additional protein to support the growth and development of the fetus and to produce breast milk. The protein requirement for pregnant and lactating women is as follows:.
| Stage | Protein Requirement (grams/day) |
|---|---|
| Pregnancy | 71.0 |
| Lactation (0-6 months) | 71.0 |
| Lactation (6-12 months) | 71.0 |
Elderly
As individuals age, their protein needs may increase slightly to support healthy aging, muscle maintenance, and overall health. The protein requirement for elderly individuals is as follows:.
