Your protein needs vary depending on your age. Here's a breakdown of the recommended daily allowance (RDA) of protein, as suggested by medical sources:
Recommended Daily Protein Intake by Age
| Age Group | Total RDA in grams (g) per day |
|---|---|
| 9 – 13 years | 34.0 |
| 14 – 70 years and older | 46.0 |
| Pregnant or lactating people | 71.0 |
As you can see, the protein requirements change across different life stages. Children aged 9-13 require 34 grams of protein daily, while most adults between 14 and 70, require 46 grams per day. Individuals who are pregnant or lactating need a higher intake of 71 grams of protein per day to support their own health and the development of the baby.
Practical Insights:
- Active Individuals: The RDA is a baseline. If you are physically active, you might need more protein to support muscle growth and repair.
- Protein Sources: Focus on varied sources, including lean meats, poultry, fish, dairy, beans, lentils, nuts, and seeds.
- Consult Professionals: It's best to consult a healthcare professional or a registered dietitian for personalized recommendations.
Understanding your age-related protein needs is crucial for maintaining overall health and well-being. This table gives a general overview but, keep in mind that other factors can influence protein requirements. Always aim for a balanced diet.
