How much protein per day do you need? It varies per person 

Proteins are essential nutrients that play a crucial role in building and maintaining body tissues, enzymes and hormones. They consist of amino acids, the building blocks our bodies need for growth, repair and many other vital functions. Protein needs vary from person to person and stage of life, depending on factors such as age, gender, physical activity and health status. In this blog, find out how much protein you need.

Protein requirements by life stage

Infants and young children

Infants and children generally need more protein than adults because they are still growing. Protein is crucial for the rapid growth and development of the body and brain at this stage of life. As a guideline, you can take about 1.5-2.2 grams of protein per kilogram of body weight. For example, a 6-month-old baby weighing 7 kg needs about 10-15 grams of protein per day.

Teens

Teenagers need about 0.85-1 gram of protein per kilogram of body weight per day. During puberty, teens undergo rapid growth and hormonal changes that require adequate protein. A 60-kg teenager needs between 51-60 grams of protein daily.

Adults

Adults need a minimum of 0.8 grams of protein per kilogram of body weight per day. Protein is important for maintaining and repairing tissues and supporting overall health. A 70-kg adult needs at least 56 grams of protein daily, but prefer to eat a little more, especially if you exercise occasionally.

 

Pregnant women

Pregnant women need about 1.1 grams of protein per kilogram of body weight per day. Additional protein is needed for fetal growth and the development of tissues such as the placenta. A pregnant woman weighing 70 kg needs about 77 grams of protein daily.

Breastfeeding women

Breastfeeding women need about 1.3 grams of protein per kilogram of body weight per day. Protein is essential for producing breast milk and feeding the baby. A 70-kg woman who is breastfeeding needs about 91 grams of protein daily.

Athletes

Athletes need about 1.2-2 grams of protein per kilogram of body weight per day, depending on the intensity of training. Protein helps with muscle building and recovery after intense physical activity. A 70-kg athlete may need between 84-140 grams of protein per day.

Vegetarians/Veganists

Vegetarians and vegans need about 0.9-1.2 grams of protein per kilogram of body weight per day. Plant proteins are often less absorbable than animal proteins, requiring a higher intake. A 70-kg vegan needs between 63-84 grams of protein daily.

Elderly

Elderly people need about 1-1.2 grams of protein per kilogram of body weight per day. Protein helps maintain muscle mass and prevent sarcopenia (muscle loss). An elderly person weighing 70 kg needs between 70-84 grams of protein daily. 

Signs of protein deficiency

It is important to be aware of the symptoms of protein deficiency. You can notice this by:

• Muscle loss and weakness
• Fatigue
• Slow wound healing
• Hair loss
• Brittle nails
• Weakened immune system

Do you recognize these symptoms? Then increase your protein intake. Protein can be found, for example, in eggs, fish, poultry, meat, nuts, seeds and legumes. Sometimes it can be difficult to get enough protein through food, then a protein powder is very nice.

Summary

Protein is an essential nutrient for everyone, but the amount you need varies depending on your stage of life and physical activity. It is important to consume enough protein to keep your body functioning properly. By adjusting your diet to your specific protein needs, you can maintain a healthy and balanced lifestyle. 

Although food is an important source of protein, you may not always get enough to meet your daily needs. This may be due to improper nutrition, but also, for example, because the absorption in your intestines does not run smoothly. Do you recognize yourself in the symptoms of a protein deficiency? Our therapists will be happy to help you alleviate your symptoms. Plan here to see what we can do for you.