How Much Protein Do You Really Need?
Protein is often called the building block of life, and for good reason. It supports everything from growing strong muscles to repairing tissues and producing hormones. While many people associate protein with bodybuilders or athletes, the truth is that everyone needs it. The amount you need, however, changes depending on your age, lifestyle, and activity level.
In this blog, we’ll break down protein needs across the lifespan and show how to meet those goals with simple, nourishing foods.
Why Protein Matters
Protein plays a role in almost every process in the body, including:
Growth and repair: Essential for muscles, tissues, organs (and even hair!)
Hormones and enzymes: Key to many body functions.
Satiety and energy: Helps keep you full and stabilize blood sugar.
Immune health: Provides the building blocks for antibodies.
A common misconception is that more protein is always better. The truth is, getting the right amount for your needs is what matters most.
Protein Needs for Children
Children are constantly growing, which means their protein needs are higher per pound of body weight compared to adults. Protein supports healthy development of muscles, bones, and even the brain. I recommend children between the ages of 4-8 need about 20g protein per day. As children get older, they need an estimated 0.5g per pound of body weight to help with growth. So for example, a 10 year old weighing 66 lbs would need approximately 33g protein per day. This may increase if they are very physically active and/or recovering from an injury. Very active teen athletes may need a little more - about 0.7-0.8g protein per pound.
Examples of kid-friendly protein sources:
Nut butter on whole grain toast
Yogurt with fruit
Eggs scrambled or boiled
Beans and rice
Chicken or tofu cubes
Quick Tip: Pair protein with fiber-rich carbs and healthy fats to keep kids energized and focused throughout the school day.
Protein Needs for Adults
For adults, protein is less about growing taller and more about maintenance. Adequate protein intake supports lean body mass, weight management, and steady energy levels throughout the day. I recommend about 0.5g of protein per pound for adults daily. For someone at 150lbs, this would be 75g per day. This is a good minimum goal to aim for each day to maintain muscle mass.
Some examples of a balanced meal with 20-30 grams of protein:
Breakfast: 3/4 cup Greek yogurt parfait with berries and ⅓ cup protein granola
Lunch: Quinoa bowl with 4oz chicken, ⅓ cup beans, and veggies
Diner: Grilled fish (5oz) with brown rice and bok choy
Quick Tip: If you often feel hungry between meals, check your protein intake as many adults don’t get enough at breakfast and lunch.
Protein Needs for Older Adults
As we age, protein becomes even more important. Muscle naturally declines with age, a process known as sarcopenia, but eating enough protein helps slow this loss. It also supports bone health, immune function, and overall independence. I recommend at least 0.6g per pound of protein for older adults daily. For a 150lb person, this would increase their intake to ~90g/day.
Some great protein choices include:
Fish or seafood
Lean meats, poultry and ground meats
Greek yogurt or cottage cheese
Soy foods like tofu or edamame
Protein powders blended into smoothies (especially helpful for those with a reduced appetite)
Bone broth for soups
Quick Tip: Focus on protein sources that are easy to chew, digest, and enjoy.
Protein Needs for Active Adults
Athletes and active individuals trying to build muscle have higher protein requirements to support muscle repair and recovery. The type and timing of protein also matter more here, especially after exercise. I recommend 0.8-1g protein per pound daily for active adults. For a 150lb person, this would be about 120-150g protein daily.
Some quick ideas to fuel up:
Before exercise: Small snack with protein and carbs (banana and nut butter)
After exercise: 20-30 grams of protein to aid recovery (smoothie with protein powder and fruit, eggs on toast, or tuna wrap)
Quick Tip: Spread protein intake evenly across meals and snacks supports better recovery than loading it all at dinner.
Protein Needs for Those Taking GLP-1 Medications
If you are taking a GLP-1 medication, such as semaglutide or tirzepatide, you may notice changes in your appetite and food intake. Since these medications often help reduce overall calorie consumption, it becomes even more important to make sure the foods you do eat are nutrient-dense and balanced. Protein is especially critical because it helps preserve lean muscle mass, supports satiety, and prevents nutritional deficiencies when eating smaller portions.
Many people on GLP-1 medications benefit from intentionally prioritizing protein at each meal and snack, even if their appetite feels low. This can look like choosing eggs or Greek yogurt at breakfast, lean meats or fish at lunch and dinner, and protein-rich snacks such as edamame, nuts, or cottage cheese. By staying mindful of protein, you can support muscle health, maintain energy levels, and make the most of your nutrition while on GLP-1 therapy.
Calculating Your Protein Intake for Weight Loss
(Yes, if you want to be precise, it requires a little math, but it’s easy!)
1. Calculate your Ideal Body Weight (IBW)
A quick method for doing this is to start with a base weight of 100 lbs for women and 106 lbs for men. For each inch over 5 feet, multiply by 5. Then add this to your base weight. For example a 5’5” woman would have an IBW of 125 lbs.
NOTE: If you are of polynesian descent or born with a larger build, add on another 15%. So, in the example above, the woman would have an IBW of about 144 lbs if she had a larger build.
2. Multiply your IBW x 0.8 = You protein intake in grams per day
Back to our example of the 5’5” woman with an IBW of 125lbs x 0.8 = 100g of protein per day.
If you have a lot of weight to lose, you may require more, however this is a great starting place!
How to Meet Your Protein Goals
Getting enough protein does not have to be complicated. A simple rule of thumb is to include protein at every meal and snack.
Here’s how much protein is in some common foods:
1 egg = 6 grams
½ cup beans = 7 grams
3oz chicken = 21 grams
¾ cup Greek yogurt = 15 grams
3oz salmon = 22 grams
Mix plant and animal protein sources for variety and nutrient balance.
Protein needs shift across the lifespan, from supporting childhood growth to preventing muscle loss in older age, and fueling athletes in between. By making sure each meal contains a source of protein, you can better support your energy, mood, and overall health.
Take a look at your meals this week, are you getting enough protein for your needs? If not, try adding a protein-rich food to your next meal. Small changes can make a big difference.
If you have questions, please reach out to us and we can individualize your protein needs based on your goals and lifestyle.
Resources:
CHOC ‘How Much Protein Does My Child Need?’
NIH ‘Optimal Protein Intake in Healthy Children and Adolescents: Evaluating Current Evidence’
Harvard Health Publishing ‘How Much Protein Do You Need Every Day?’