The recommended daily allowance (RDA) of protein varies depending on age, and specific conditions like pregnancy or lactation. Here's a breakdown based on age groups:
| Age and sex | 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 |
Key Considerations:
- Individual Needs: These are general recommendations. Individual protein needs can vary based on activity level, muscle mass, and overall health goals.
- Pregnancy and Lactation: Increased protein intake is crucial during pregnancy and lactation to support the growth and development of the baby.
- Beyond RDA: The RDA is the minimum amount needed to prevent deficiency. Some individuals, such as athletes or those trying to build muscle, may benefit from consuming more protein.
