Protein is a macronutrient that is necessary for muscle growth and maintenance. Because protein is made up of enzymes that can monitor and control the chemical reactions that keep us alive, getting the right quantity of protein every day is extremely important.
Protein requirements, on the other hand, can fluctuate as a person ages. People’s daily protein consumption may need to be altered as they get older, especially if they want to control muscle loss.
So, based on your age, how much protein should you consume? Is there enough protein in your diet? Keep reading to learn more about protein requirements by age and how your protein intake compares to the suggested guidelines.
Under 18 Kids & Teens Protein Requirement
Dietary requirements for children are frequently broken down by age. In terms of protein, children aged 4 to 9 require approximately 19 grams per day, whereas children aged 9 to 13 require 34 grams. For teenagers aged 14 to 18, the amount required varies by gender: boys normally require roughly 52 grams, while girls require 46 grams. P.S. It is a fallacy that energetic children require an excessive amount of protein to sustain their bodies.
Proper nutrition is easy to explore as a child, so if your child begins eating consciously now, chances are they’ll adopt a healthy diet and so receive enough quantities of protein from good sources on their own when they’re older.
Children should receive adequate protein each day if they consume two portions of dairy products such as milk, yogurt, and cheese, as well as one or two doses of lean protein such as lean beef, pig, chicken, and fish. However, if there are any questions regarding a child’s protein needs, it is recommended to visit a doctor who can best analyze their unique needs rather than relying on generic suggestions.
18 To 65 Adults Protein Requirement
For people above the age of 18, the current RDA for protein is 0.8 (g/kg) of body weight per day. So, a 150-pound individual requires at least 55 grams of protein per day, according to this calculation.
As you may have observed, the age range from 18 to 65 is rather broad. During these years of your life, your protein requirements are determined more by your weight and general fitness goals than by your age. So, when it comes to assessing your body’s protein requirements throughout this stage of adulthood, you should utilize your weight as the sole criterion.
65+ Older Protein Requirement
When you reach the age of 65, your protein consumption becomes more significant. When you reach your 60s, you should start increasing your protein intake to preserve muscle mass and strength, bone health, and other vital physiological processes.
A worldwide committee of physicians and nutrition experts suggested in 2013 that healthy older persons ingest 1 to 1.2 grams of protein per kilogram of body weight per day, a 25-50 percent increase over the RDA. This formula equates to 69 to 81 grams for a 150-pound woman and 81 to 98 grams for a 180-pound man.
It’s also noteworthy that when it comes to retaining muscle mass, just moving your body may be just as important as protein consumption, specifically if you’re over 65. Protein deficiency, combined with a more poor diet, increases the risk of muscle degradation, decreased mobility, and delayed recovery from illness.
In Short:
Protein is important for your muscles, joints, and surrounding tissues. The amount you require varies with age:
- Adult men require around 56 grams/day.
- Adult women require around 46 grams/day.
- Pregnant and lactating women require around 71 grams/day.
- Teenage girls require 46 grams per day.
- Teenage guys require 52 grams per day.
- School-aged children require 19-34 grams each day.
- Babies require around 10g each day.
Note: Kindly take note that any advice or instructions provided here are not intended for qualified medical advice from a professional healthcare provider. We advise you to consult your certified specialist for a better recommendation.