How much protein?

how much protein

Importance of protein

Protein is an important part of our daily diet and it should be consumed every day, although our body does not need as much protein as it does other types of food such as carbohydrates, fruit and vegetables.

Protein cannot be stored in the body in the same way that carbohydrates and fats can so they need to be consumed daily.  In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.

Reference nutrient intakes for protein (grms/day):

  • 0 to 3 months: 12.5g
  • 4 to 6 months: 12.7g
  • 7 to 9 months: 13.7g
  • 10 to 12 months: 14.9g
  • 1 to 3 yrs: 14.5g
  • 4 to 6 yrs: 19.7g
  • 7 to 10 yrs: 28.3g
  • Women 11 to 14 yrs: 41.2g
  • Women 15 to 18 yrs: 45.4g
  • Women 19 to 49 yrs: 45.0g
  • Women 50 + yrs: 46.5g
  • Pregnant women: 51.0g
  • Breast feeding women: 53 to 56g
  • Men 11 to 14 yrs: 42.1g
  • Men 15 to 18 yrs: 55.2g
  • Men 19 to 49 yrs: 55.5g
  • Men 50 + yrs: 53.3g

Read more from our protein series:

Related Articles

Diet DIY - an end to rigid diets.

Basic Diet Construction - A step by step...

Don't let the gym beat you before you've even started

Joining a gym should be as simple as choosing...

Where does my energy come from?

The energy in our body is generated in the form...

How to take body measurements

When attempting to change your body shape in...