Eat More Protein!
Protein isn’t just a gym thing. Your body needs it for growth, repair, energy, immunity, and strength, and the amount you need changes as you age. From childhood through your senior years, here’s a simple breakdown of how much protein you should be getting at each stage of life.
Kids and Teens (Ages 4 to 18): 19 to 52 grams a day
Growing bodies need plenty of protein. For younger kids, around 19 grams a day does the trick. That jumps to about 34 grams for preteens, and teens may need 46 to 52 grams depending on their size and activity level. Foods like milk, cheese, eggs, beans, chicken, and peanut butter help meet these needs.
In Your 20s and 30s: 50 to 60 grams a day
This is your body’s prime. You’re likely active, building muscle, and recovering quickly. Most adults in this group need about 0.8 grams of protein per kilogram of body weight. If you’re working out regularly, bump that closer to 1.2 grams. Lean meats, tofu, yogurt, and lentils are great staples.
In Your 40s and 50s: 60 to 75 grams a day
Muscle mass starts to decline slowly, and metabolism begins to shift. Protein becomes more important for staying lean and strong. Try to spread your intake evenly throughout the day instead of loading it all in one meal. It helps with energy and muscle maintenance.
In Your 60s and 70s: 75 to 90 grams a day
Now it’s about maintaining mobility and preventing muscle loss. Seniors often need more protein even if they’re not as active. Easy-to-eat sources like eggs, dairy, fish, and protein shakes make it simple to meet your needs, even when your appetite dips.
70 and Beyond: 90 grams or more may be ideal, depending on your health
After 70, healing slows down and muscle loss speeds up. A higher protein intake supports strength, recovery, and overall function. You may need up to 1.5 grams per kilogram of body weight, especially if you’re managing an illness. Always check with your doctor before making big changes.
Bottom line
Protein needs shift with age. Kids need it to grow, adults need it to stay strong, and older folks need it to maintain function and energy. The good news is, getting enough protein is doable at any age. Just keep an eye on your intake, and make sure it’s coming from quality sources.
