Protein can sometimes seem like the most important piece of the nutritional puzzle, especially if you’ve spent any time on social media or witnessed the fitness community’s obsession with protein.
Nutritionists have previously said that most people are likely meeting or exceeding their protein needs. luckit’s important to make sure your diet meets your body’s changing needs as you age.
Get expert advice on how much protein you need at every stage of life.
Why is protein so important?
Protein is a major nutrient composed of 20 types of amino acids, of which 9 types of essential amino acids can only be obtained from food. It is an important structural component of our cells, tissues, hormones, enzymes, and many other bodily functions. A continuous supply of amino acids through the proteins we eat is essential for cell and tissue growth and repair.
Eating enough protein is especially important for children during critical growth stages, as protein serves as a building block for cells in all organ systems. It’s also important for older adults who need more protein to combat muscle and bone loss.
Amount of protein needed by age
United States Department of Agriculture (USDA) Dietary guidelines for Americans Specify the amount of protein you should consume based on your age.
The amount of protein that children should consume daily is as follows:
- Infant: 13 grams of protein
- Children 4 to 8 years: 19 grams
- Children aged 9 to 13: 34 grams
- Youth aged 14 to 18: 46 grams
For adults 19 years and older:
- The USDA says you should get 10% to 35% of your daily calories from protein sources. For a 2,000 calorie diet per day, this would be 200 to 700 calories.
Another common way to measure protein intake is through body weight. A number of nutritionists spoke, including registered dietitian Abby Sharp. luck, Use a metric of 0.8 to 1.2 grams of protein per kilogram of body weight. To find your weight in kilograms, divide your weight in pounds by 2.2, then multiply by 0.8 and 1.2 to find your protein range.
Sharp encourages older adults to increase their protein intake, especially as it becomes harder to maintain muscle and bone mass as we age. Therefore, adults over the age of 60 may be able to consume up to 1.8 grams of protein per kilogram of body weight per day, Sharp previously said. luck.
Don’t worry about protein
While it’s important to ensure you meet your protein needs at every stage of life, nutritionists believe the obsession with high protein has gone too far, especially on social media.
“Most Americans are simply consuming more protein than they need,” Stella Volpe, R.D., president of the American College of Sports Medicine, previously said. luck.
In fact, the U.S. Department of Agriculture estimates that nearly 60% of the U.S. population over the age of 1 consumes more protein than is recommended.
“If you eat enough high-quality food, you’ll get enough protein,” Amati previously said. luck.
For more information on protein, see below.
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