Protein Needs Change With Age — Are You Getting Enough?
Nutrition & FitnessDiet & Nutrition

Protein Needs by Age: How Much You Need in Every Life Stage

Protein Needs by Age: How Much You Need in Every Life Stage
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Published on October 14, 2025
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From childhood to late adulthood, protein plays a vital role in keeping you healthy. It builds muscle, repairs tissues, fights infection, transports nutrients throughout the body, aids digestion, and much more.

But how much protein do you really need? The answer depends on your age and life stage.

The U.S. government recommends a standard amount of protein based on age and weight, but these guidelines have limitations.

 The one-size-fits-all protein recommendation doesn’t give any thought to people who need more, says Mary Opfer, RD, a clinical associate professor at Pace University in White Plains, New York.
Factors like sex, activity level, chronic conditions, and specific life stage — from puberty to menopause to older adulthood — can significantly increase your protein requirements.

In Childhood

Protein supports the immune system, aids in blood sugar management, and promotes bone growth and muscle development, which is essential for everyone, including children.

Children experience rapid growth, so their protein needs are higher in proportion to body weight than adults. Toddlers ages 1 to 3 should consume 13 grams (g) of protein per day, or roughly 1.1 g per kilogram (kg) of body weight.

Kids ages 4 to 8 require slightly more protein: roughly 19 g per day.

 Or, aim for approximately 1.3 g per kg of body weight to ensure normal growth and development.

During Puberty

Protein continues to play a major role in growth and development during puberty. “Adolescents need an increased amount of protein because of the rapid growth spurts they go through,” Opfer says.

Because of that rapid growth and hormone shifts, it’s also important at this life stage to balance blood sugars, enhance energy and mental focus, and manage appetite.

In general, the protein needs for those going through puberty and post-puberty are:

  • Ages 9 to 13 34 g
  • Ages 14 to 18 46 g (females) to 52 g (males)

In Early Adulthood

Federal guidelines call for adults to consume 0.8 g of protein per kg of body weight per day, which translates into roughly 46 g for women and 56 g for men.

But after age 30, the body starts to lose muscle mass at a rate of 1 to 2 percent each year.

 To help counteract this loss, some research suggests protein intake should increase slightly to 0.96 g per kg of body weight after age 30.

Women who are pregnant or breastfeeding have even higher demands.

This group should aim for 71 g of protein per day to support fetal development and milk production.

People who regularly engage in strength training or aerobic exercise at least four to five times per week also need more protein to build muscle, strengthen existing tissue, and promote joint stability to minimize the risk of injury, Opfer says.

 For this group, experts recommend taking in 1.5 to 2 g of protein per kg of body weight daily.

During Menopause

As women approach midlife, protein needs shift again. Menopause, which typically occurs around age 52, is associated with body changes such as weight gain and bone and muscle loss.

Higher protein intake can help prevent these changes by increasing satiety and regulating appetite. It can also help preserve muscle mass and bone density during a time when declining estrogen levels make both more susceptible to loss.

While the federal recommended daily allowance (RDA) remains at 46 g per day for women at this life stage, some experts recommend increasing this amount.

 Some research calls for increasing protein intake by 20 to 50 percent, or 1 to 1.2 g per kg of body weight per day.

In Later Adulthood

Federal protein guidelines remain at 0.8 g per kg of body weight for older adults, but many experts argue this population needs more.

Getting enough protein later in life is important for preventing age-related muscle loss (also called sarcopenia) in older adults. Sarcopenia affects about half of adults over age 80. The loss of muscle can make the body more frail and increase the likelihood of falls, disability, and loss of independence.

Older adults also experience anabolic resistance, meaning the body doesn’t respond as efficiently to protein intake. So, older adults need more protein to stimulate muscle growth than younger adults.

For people ages 50 and older, some experts recommend consuming 1.2 to 1.6 g of protein per kg of body weight per day.

However, people with chronic heart, kidney, or gastrointestinal conditions may need to be more selective about protein sources, avoiding processed foods and those high in saturated fat.

 Seek individualized recommendations from your care team.

Are You Getting Enough Protein?

To learn whether you’re getting enough protein, track your food intake for a few days using an app, Opfer says. Then, you can compare your intake with the daily needs for your age or life stage. You can also calculate your individual needs through a protein calculator.

If you’re not getting enough protein, consider where you can add more. Ideally, you’ll spread out your protein intake throughout the day and include it in every meal and snack, says Staci Gulbin, RDN, a registered dietitian-nutritionist based in Denver.

Breakfast is an area that most people miss out on protein. To boost your intake, add a couple of eggs, a glass of cow’s or soy milk, or a cup of cottage cheese or yogurt to your regular meal, Gulbin suggests.

“If your protein intake across meals is consistent, but you’re still not meeting your daily needs, then increasing your protein portion sizes at meals or adding in a protein shake or bar at snack time could help,” she adds. Other high-protein snacks include nuts, chickpeas, and tuna packets.

You can also work with a registered dietitian to help you meet your protein needs.

The Takeaway

  • Protein is one of the three macronutrients. The body uses it to build muscle and immunity, repair cells and tissues, and transport nutrients throughout the body, among other key functions.
  • Daily protein recommendations are typically calculated using body weight and age, as protein needs change depending on life stage.
  • If you don’t get enough protein, work with a registered dietitian to find ways to increase your intake.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Protein Needs for Adults 50+. Stanford Lifestyle Medicine. January 23, 2024.
  2. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press. 2005.
  3. Are You Getting Enough Protein? Mayo Clinic Health System. November 27, 2024.
  4. How Much Protein Does My Child Need? Children’s Hospital of Orange County. July 1, 2021.
  5. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients. National Academy of Sciences. 2011.
  6. Matsumoto M et al. Evaluation of Protein Requirements Using the Indicator Amino Acid Oxidation Method: A Scoping Review. The Journal of Nutrition. December 2023.
  7. Protein for Teen Girls: Fueling Healthy Growth and Development. Akron Children’s Hospital. June 7, 2025.
  8. How Protein Needs Change With Age. Houston Methodist. February 10, 2025.
  9. The Importance of Protein in the Student-Athlete Diet. Medical University of South Carolina. February 13, 2023.
  10. Menopause. Cleveland Clinic. August 24, 2024.
  11. Simpson SJ et al. Weight Gain During the Menopause Transition: Evidence for a Mechanism Dependent On Protein Leverage. BJOG. September 8, 2022.
  12. Erdélyi A et al. The Importance of Nutrition in Menopause and Perimenopause — A Review. Nutrients. 2023.
  13. Muscle Loss and Protein Needs in Older Adults. Harvard Health Publishing. August 14, 2024.
  14. Are High-Protein Diets Safe for Weight Loss? Mayo Clinic. April 25, 2025.
  15. High-Protein Snacks to Build Muscle and Keep Hunger at Bay. Harvard Health Publishing. April 18, 2024.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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