How Your Protein Needs Change as You Age


The significance of protein in our daily diet cannot be overstated, as it plays a crucial role in sustaining various bodily functions, including muscle development, bone strength, collagen formation, digestion, and immune response. Despite this, the quantity of protein required varies throughout life, contingent upon factors such as age, body size, and individual circumstances, as emphasized by experts.

From childhood through to adulthood, the necessity for protein undergoes fluctuations. Infants, children, and teenagers, characterized by their continuous growth, require a higher proportion of protein relative to their body weight compared to adults. As individuals progress through childhood, their growth rate slows down, thereby reducing the demand for protein intake.

For instance, according to federal guidelines, infants between 7 and 12 months of age need 0.54 grams of protein per pound of body weight daily, while the requirement for adults stands at 0.36 grams per pound. However, it’s noted that a substantial number of adolescent girls, between 25 and 50 percent, fail to meet these federal recommendations for protein intake due to dietary preferences and restrictive eating habits.


As individuals enter young and middle adulthood, typically around 17 or 18 years old, their bodies cease major growth, necessitating protein intake for maintenance rather than growth. Federal guidelines suggest an intake of 0.36 grams of protein per pound for individuals aged 19 and older. However, certain groups, such as those engaged in regular physical training, pregnant women, and breastfeeding mothers, may require higher protein intake, potentially up to twice the recommended amount.

In older adulthood, while current recommendations align with those for younger adults, evidence suggests that individuals aged 65 and above might benefit from increased protein consumption, possibly between 0.45 to 0.54 grams per pound. This is particularly important due to age-related muscle loss, which can lead to various health risks. Unfortunately, many older adults, especially those aged 71 and above, struggle to meet even the lower federal recommendations for protein intake due to factors like decreased appetite, limited ability to prepare meals, or financial constraints.

Eating protein-rich foods like yogurt and eggs, which are both convenient and nutritious, can help bridge this gap in protein consumption, especially among older adults. Additionally, focusing on protein-rich breakfast options can significantly contribute to meeting daily protein requirements.

However, individuals with chronic kidney disease or impaired kidney function should be cautious about their protein intake, as it can strain the kidneys. Consulting with healthcare providers to devise a balanced diet plan is essential for such individuals.

Ultimately, ensuring adequate protein intake across all life stages remains vital for maintaining optimal health and well-being.