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Introduction
PROTEIN is one of the most essential nutrients for the human body. It helps build and repair tissues, supports muscle growth, boosts immunity, and plays a major role in producing enzymes and hormones. But one question that many people ask is: How much protein should we eat daily? The answer depends on various factors, including age, gender, physical activity, and overall health.
In this blog, we will explore the age-wise PROTEIN requirements, ideal sources, and how to meet them without overdoing it.
Why PROTEIN is Important at Every Age
PROTEIN is not just for bodybuilders or athletes. Every person, from a growing child to an elderly adult, needs protein. Here's why:
- Children need protein for proper growth and development.
- Teenagers require it for muscle building and hormonal changes.
- Adults need protein to maintain muscle mass, support daily functions, and recover from physical stress.
- Older adults require more protein to prevent muscle loss (sarcopenia) and maintain strength and mobility.
Age-Wise Daily PROTEIN Requirements (As per ICMR & WHO Guidelines)
The Recommended Dietary Allowance (RDA) for PROTEIN is calculated in grams per kilogram of body weight.
1. Infants and Children
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0–6 months: 1.52 g/kg body weight (approx. 9–11g/day)
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6–12 months: 1.2 g/kg (approx. 11–13g/day)
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1–3 years: 1.05 g/kg (13–15g/day)
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4–8 years: 0.95 g/kg (19–22g/day)
2. Teenagers
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Boys (9–13 years): 0.95 g/kg (34–40g/day)
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Girls (9–13 years): 0.95 g/kg (34–38g/day)
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Boys (14–18 years): 0.85 g/kg (50–60g/day)
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Girls (14–18 years): 0.85 g/kg (45–55g/day)
3. Adults
- Men (19–50 years): 0.8–1.0 g/kg body weight (55–65g/day)
- Women (19–50 years): 0.8 g/kg (45–55g/day)
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Pregnant women: +25g extra per day
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Lactating mothers: +20g extra per day
4. Seniors (Above 60 years)
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Men & Women: 1.0–1.2 g/kg body weight (60–70g/day)
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Protein is especially important in older adults to prevent age-related muscle loss.
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Easy Protein Estimation Formula
To calculate your own protein needs:
PROTEIN per day (in grams) = Your weight (in kg) × Recommended intake (0.8–1.2 g/kg)
Example:
If your weight is 60 kg and you are a healthy adult, then
60 × 0.8 = 48g of protein per day (minimum requirement).
Best Sources of Protein
Animal-Based Protein (Complete Proteins):
- Eggs (6g per egg)
- Chicken breast (31g per 100g)
- Fish like salmon, tuna (22–25g per 100g)
- Milk & dairy products like paneer, yogurt
- Lean meats (beef, turkey)
Plant-Based Protein (Good for Vegetarians/Vegans):
- Lentils (18g per cup cooked)
- Chickpeas, kidney beans (15–16g per cup)
- Tofu, soy milk, soy chunks
- Nuts and seeds (almonds, chia, flaxseeds)
- Whole grains like quinoa, oats, brown rice
Protein Timing and Balance
- Spread your protein intake across three meals rather than eating it all in one meal.
- Combine plant sources (like rice and dal) to make a complete protein.
- Post-workout meals should contain protein for muscle recovery.
- Avoid too much protein in one go—it can stress your kidneys.
Can You Take Too Much Protein?
Yes. Consuming too much protein regularly—especially from supplements—can lead to:
- Kidney stress or damage (in people with kidney issues)
- Dehydration
- Weight gain (if excess protein turns into fat)
- Nutrient imbalance
Always aim for natural sources first, and consult a doctor or dietitian before using protein powders or supplements.
PROTEIN is the building block of life, and its importance can't be overstated. From helping kids grow to supporting healthy aging in seniors,
PROTEIN is necessary at every life stage. By understanding your body’s needs and choosing the right sources, you can meet your daily
PROTEIN goals easily and safely.
So, whether you're young or old, male or female, active or sedentary—know your number, eat wisely, and stay healthy.
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