Maybe you've wondered how much protein you need each day. In general, it's recommended that 10–35% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.
Recommended Dietary Allowance for Protein | |
---|---|
Grams of protein needed each day | |
Children ages 1 – 3 | 13 |
Children ages 4 – 8 | 19 |
Children ages 9 – 13 | 34 |
Girls ages 14 – 18 | 46 |
Boys ages 14 – 18 | 52 |
Women ages 19 – 70+ | 46 |
Men ages 19 – 70+ | 5 |
Here are examples of amounts of protein in food:
Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.
Rather than just focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients.