How Much Protein Do You Really Need?

Ever heard the phrase "one size fits all"? Well, when it comes to protein, that couldn’t be further from the truth!

Think about it does a growing child need the same fuel as a 60-year-old? Or does a casual gym-goer need the same protein intake as a professional athlete? Not really, right? Your protein needs change as your body changes, and understanding this can make a huge difference in your energy levels, muscle strength, and overall health.

Let’s break it down in simple terms. If you’re a kid, your body is in growth mode, meaning you need protein to build muscles, tissues, and bones. If you’re an adult juggling work and fitness, protein helps you stay full, maintain muscle, and keep your metabolism running. Athletes? They need extra protein to repair muscles and recover faster. And seniors? Protein is essential for preventing muscle loss and staying strong as they age.

In short, your protein needs aren’t set in stone. They shift depending on your age, activity level, and lifestyle. So, let’s dive into what your body actually needs at each stage of life and how you can get the right amount of protein, without overcomplicating things


Protein Needs at Every Stage of Life

1. Kids & Teens: Growing Bodies, Growing Needs

Ever notice how kids seem to outgrow their clothes overnight? That’s growth mode in full swing and protein is the fuel that helps make it happen. It builds muscles, strengthens bones, and keeps energy levels high.

How much do they need?

Ages 4-8: Around 19g per day (a small bowl of lentils and a boiled egg covers this)

Ages 9-13: 34g per day

Teen Boys (14-18): 52g per day

Teen Girls (14-18): 46g per day

Best sources: Eggs, milk, chicken, lentils, nuts, and yogurt.

Parent tip: If your child is a picky eater, try blending protein into smoothies, pancakes, or even pasta sauces. They won’t even notice!

2. Adults: Strength, Energy & Balance

Between work, family, and everything in between, staying healthy can feel like a challenge. But protein can help it keeps you full, maintains muscle, and supports metabolism. It’s also a game-changer for weight management and overall energy levels.

How much do adults need?

Men & women (19-50): 46-56g per day, depending on activity level

Best sources: Chicken, fish, tofu, Greek yogurt, protein bars, and beans.

Pro tip: If you work out regularly, aim for 1.2-2.0g per kg of body weight to support muscle recovery and growth.

3. Athletes (Performance & Recovery)

If you’re lifting weights, training for a marathon, or constantly pushing your limits, your muscles break down and rebuild daily. Protein is key to speeding up recovery, improving endurance, and building strength.

How much do athletes need?

Endurance athletes (runners, cyclists, etc.): 1.2-1.4g per kg of body weight

Strength athletes (weightlifters, bodybuilders, etc.): 1.6-2.0g per kg of body weight

Best sources: Lean meats, whey protein, eggs, plant-based protein, and cottage cheese.

Pro tip: Instead of just consuming protein after a workout, spread it throughout the day for better absorption and muscle repair.

4. Seniors (Staying Strong & Preventing Muscle Loss)

As we get older, muscle loss happens naturally, which is why protein becomes even more important. It helps maintain strength, prevents falls, and keeps bones healthy.

How much do seniors need?

50+ years: 1.0-1.2g per kg of body weight

Best sources: Eggs, fish, beans, Greek yogurt, and protein-fortified foods.

Pro tip: Seniors absorb protein better when it’s spread across meals, rather than loading up on it at dinner.

So, Are You Getting Enough Protein?

The truth is, there’s no one-size-fits-all approach to protein. Your needs change as you age, but the key is consistency.

Mix it up and get protein from plants, dairy, meat, or whatever fits your diet.

Pay attention to your activity level like more movement means more protein.

Make small adjustments, sometimes a little extra protein can go a long way.

Eating right isn’t about following rules, it’s about making choices that help you feel your best. So, how are you fuelling your body today?