World Protein Day 2025: How Much Protein Do You Really Need In A Day As Per Your Age

World Protein Day 2025: Every few years, a new nutrition trend takes centre stage. First, it was cutting sugar, then avoiding fats, and now, protein is the hot topic. Should you prioritize protein over carbs and fats? How much do you really need? And are all protein sources the same? On World Protein Day 2025, we have listed the right protein intake for different age groups and why it is important.

Why Is Protein Important?

Most people associate protein with muscle building, but it does much more.

"Protein isn’t just about muscles. It plays a key role in forming enzymes, hormones, and antibodies that help regulate body functions and protect against illness," explains Judy Simon, MS, a registered dietitian at the University of Washington Medical Center-Roosevelt.

Proteins are made up of amino acids. Our body can produce 11 of the 20 amino acids it needs, but the remaining 9 must come from food. Eating a variety of protein sources throughout the day ensures you get all the essential amino acids.

How Much Protein Do You Need?

The recommended daily protein intake is 0.8 grams per kilo of body weight. For a person weighing 160 pounds (about 72 kg), that’s around 60 grams of protein per day.

However, instead of focusing on calculations, Simon suggests aiming for protein to make up about 25 per cent of your meals. Many foods, including vegetables and grains, contain small amounts of protein that add up throughout the day.

Most people consume enough protein in their daily diet, but high-protein diets that cut carbs have become popular for weight loss. However, completely eliminating carbohydrates isn’t advisable.

"Cutting carbs might lead to weight loss, but it can also cause muscle loss," warns Simon. A balanced diet including all macronutrients—carbs, proteins, and fats—is essential for overall health.

Protein Needs Based on Age

1. Children (1-13 years)

- Protein Requirement: 13-34 grams per day

Growing children need protein for muscle and bone development. Sources like milk, eggs, lentils, and nuts can help meet their daily needs.

2. Teenagers (14-18 years)

- Protein Requirement: 46-52 grams per day

Teenagers go through rapid growth, making protein essential. Foods like chicken, fish, dairy, tofu, and legumes are excellent choices.

3. Adults (19-50 years)- Protein Requirement: 50-60 grams per day

Most adults require 0.8-1 gram of protein per kg of body weight. This means a person weighing 70 kg (154 lbs) should consume around 56 grams of protein daily. A balanced diet with lean meats, dairy, legumes, and nuts can help achieve this.

4. Older Adults (50+ years)- Protein Requirement: 1-1.2 grams per kg of body weight

As we age, muscle loss becomes a concern. Seniors need 70-90 grams of protein per day to maintain muscle mass and prevent weakness. Protein-rich foods like fish, dairy, eggs, and legumes should be included in their diet.

5. Pregnant & Lactating Women

- Protein Requirement: 75-100 grams per day

During pregnancy and breastfeeding, protein needs to increase to support the baby’s growth. Good sources include dairy, eggs, nuts, and lean meats.

6. Athletes

- Protein Requirement: 1.2-2 grams per kg of body weight

People who exercise regularly or train intensively need more protein for muscle recovery and endurance. Foods like lean meats, fish, soy, quinoa, and protein shakes can help meet their needs.

Best Sources of Protein: Animal vs. Plant-BasedBoth animal and plant-based foods provide protein, but they have different benefits.

- Animal Protein: Eggs, chicken, fish, milk, and cheese are rich in complete proteins with all 9 essential amino acids.

- Plant Protein: Beans, lentils, tofu, nuts, and seeds provide protein along with fibre, vitamins, and minerals.

For a well-rounded diet, include a mix of both protein sources.

Is Too Much Protein Bad For Health?

Yes! Excess protein can strain the kidneys and lead to dehydration, weight gain, and digestive issues. It’s essential to balance protein intake with carbohydrates and healthy fats for overall well-being.

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