how much protein does the average teenager need?
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How much protein does your teen need? Teens 14 to 18 years need about 0.85 grams of protein for each kilogram of body weight. In practical terms, this means that a 14 to 18 year old who weighs 61 kilograms (135 lbs) needs about 52 grams of protein each day.
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The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds or 75 kg would need about 60 grams of protein per day.
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A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. Other scientists have estimated the protein needs to be a minimum of 0.7 grams per pound, or 1.6 grams per kg ( 13 ).
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Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.
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That need only slightly increases to 2200 calories everyday for the rest of adolescence. Active teen girls need about 2200 calories per day when they are 12-13 years old, and that daily need rises to 2400 calories from ages 14 through 24 years.
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In general your teen should eat a varied diet, including: Fruits and vegetables every day. Your teen should eat 2 cups of fruit and 2 ½ cups of vegetables every day (for a 2,000 calorie diet). 1,300 milligrams (mg) of calcium daily.
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The number of calories you need is based on your age, gender and level of activity. On average, adults and youth (ages 13 and older) need 2,000 calories a day, and children (ages 4 to 12) need 1,500 calories a day.
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Active teenage boys need 3,000 to 4,000 calories a day, while active girls need 2,200 to 3,000 calories. Choose quality calories from fruit, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein and heart-healthy fats. These foods provide the vitamins and minerals athletes need.
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However, moderately active teen boys between the ages of 12-13 years need about 2200 calories per day. That need peaks at 2800 calories per day from around age 16 and remains at that level for the remainder of adolescence, if the youth continues to exercise at those levels.
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Protein for Weight Loss Nutrition guidelines suggest that a healthy adult should consume 10-35 percent of their calories from protein.
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Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.
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Our recommendation is therefore based on a review of these two trusted reviews – 1.2 to 2.0g of protein, per kg of body weight, per day. Remember, for most people up to 2g/kg per day is going to be sufficient but it really depends on the nature of the sport or exercise.
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For example, sedentary teen girls around the ages of 12-13 years need about 1600 calories per day, and their daily calorie requirement reaches the highest level around age 19 years at 2000 calories. As long as they remain sedentary, that requirement will stay the same through the rest of adolescence and into adulthood.
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Use the following guidelines to get started: 1 to 1.5 grams of protein per pound of body weight (eat more protein in you are looking to cut fat or have more muscle mass, to begin with). For example, a 200-pound adult would need 200 to 300 grams of protein per day on a bulking diet.
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A high-protein diet for weight loss and overall health should provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, and 20–30% of your calories per day.
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Adolescent girls need approximately 2,200 calories each day. This is a significant increase from childhood requirements. To meet these calorie needs, adolescents should choose a variety of healthful foods, such as lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables.
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This is why a teenage athlete looking to gain muscle must consume a minimum of 3,500 calories on strength training days, and approach 5,000 calories to really see progress.