Protein is a crucial part of a healthy diet, but how much you need changes as you age. While many people focus on protein, especially those in the fitness community, it’s important to understand how much your body requires at different life stages.
Why Protein Matters
Protein is made up of 20 amino acids, including nine essential ones that our bodies can’t produce. These amino acids are vital for the growth and repair of cells and tissues, including the production of hormones and enzymes. Protein is especially important for children during growth and for older adults to help maintain muscle and bone mass.
Protein Needs by Age
The U.S. Department of Agriculture (USDA) has outlined daily protein requirements based on age.
- Toddlers (1-3 years): 13 grams
- Children (4-8 years): 19 grams
- Children (9-13 years): 34 grams
- Adolescents (14-18 years): 46 grams
For adults over 19, the USDA recommends that 10% to 35% of your daily calories come from protein sources. For a 2,000-calorie diet, that’s 200 to 700 calories from protein.
Many experts suggest a more personalized approach, such as 0.8 to 1.2 grams of protein per kilogram of body weight. For example, to calculate your protein range, divide your weight in pounds by 2.2 to get your weight in kilograms, then multiply by 0.8 and 1.2.
Increased Protein for Older Adults
Older adults, especially those over 60, may need more protein to combat muscle and bone loss. Registered dietitian Abbey Sharp recommends up to 1.8 grams of protein per kilogram of body weight for this age group.
Don’t Overdo It
While meeting your protein needs is important, most Americans already consume more protein than required. According to the USDA, nearly 60% of the U.S. population over age 1 exceeds their protein recommendations.
Experts like Stella Volpe, president of the American College of Sports Medicine, point out that if you’re eating a balanced, nutritious diet, you’re likely getting enough protein without the need for excessive intake. “If you’re eating enough good quality food, you’ll be getting enough protein,” says dietitian Amati.
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