Daily protein intake is one of the cornerstones of fitness and a healthy lifestyle. In this article, we will guide you with information and examples about daily protein intake based on your needs.

Protein Needs by Age and Gender

The daily protein intake required varies based on age, weight, and other factors.

Protein Needs by Age

The daily protein requirements differ depending on gender, age, height, weight, and lifestyle. Athletes and those involved in bodybuilding understand the importance of protein for muscle growth and a quick recovery process. Research shows that as we age, the body’s protein needs increase. In younger individuals, the amino acids consumed are used more efficiently through anabolic processes. However, this is the opposite for older individuals. As we age, the body’s ability to use the consumed amino acids for muscle formation through anabolic processes decreases. Therefore, the body requires more protein because sensitivity and response to these anabolic processes decrease with age. The answer to the question “How many calories should a normal person consume daily?” and the amount of daily protein intake required based on age are outlined in experts’ research below.

Children and Adolescents:

• 1-3 years: Average 13-19 grams of protein
• 4-8 years: Average 19-34 grams of protein
• 9-13 years (boys): Average 34-52 grams of protein
• 9-13 years (girls): Average 34-46 grams of protein
• 14-18 years (boys): Average 52-75 grams of protein
• 14-18 years (girls): Average 46-66 grams of protein

So, how many calories should an adult consume daily?

Adults:

• 19-70 years (men): Average 56-91 grams of protein
• 19-70 years (women): Average 46-75 grams of protein
• 71 years and older (both genders): Average 46-75 grams of protein

Pregnant and Breastfeeding Women:

• Pregnancy: Due to increased needs, an average of 71 grams of protein is recommended.
• Breastfeeding: Due to increased needs, an average of 71 grams of protein is recommended.

Protein Needs Based on Body Type and Weight

Protein is an essential nutrient for the body, and every individual’s daily protein requirement differs. The amount of protein needed depends on age, gender, activity level, and overall health. Generally, it is recommended that an adult consume 0.8 grams of protein per kilogram of body weight.

Individuals with more muscle mass or those who exercise regularly may have higher protein needs. In these cases, it is recommended to consume between 1.2-2 grams of protein per kilogram of body weight. Additionally, individuals looking to lose weight should increase their protein intake as it enhances the feeling of fullness and speeds up metabolism. During weight loss, it is advised to consume 1.5-2 grams of protein per kilogram.

Protein Needs Based on Body Type

There are three basic body types, and each has different daily protein requirements. The body types and their corresponding protein needs are as follows.

• Ectomorph Body Type: This body type has a fast metabolism. Therefore, a balanced diet rich in protein helps these individuals gain muscle mass more easily. People with ectomorph body types can consume 1.2 – 1.6 grams of protein daily, spread across multiple meals[2].
• Endomorph Body Type: Endomorphs typically have a broader frame and a slower metabolism, making them more prone to fat storage. In this case, it’s recommended to focus on protein and fat intake while regulating carbohydrate consumption. Their total protein needs can make up around 35% of their daily intake.
• Mesomorph Body Type: Mesomorphs usually have an athletic build and require a balance of carbohydrates, fats, and proteins. To build muscle, mesomorphs should aim for 30% protein and 40% carbohydrates in their daily intake

Protein Needs Based on Weight

The daily protein requirements of individuals vary according to their exercise programs. The protein needs of an athlete will differ from those of someone who does not exercise. Individuals should consume between 1.2 – 2.2 grams of protein per kilogram based on the intensity of their exercise routine. If you are curious about foods rich in protein, sources include milk, eggs, peas, chia seeds, soy, and pumpkin seeds.

Protein Needs Based on Activity Level

An athlete’s daily protein intake depends on the activity they perform. In endurance sports, an intake of 1.2 – 1.4 grams of protein per day is ideal, while for resistance-based sports, 1.4 – 1.7 grams of protein per day is recommended.

What Are the Foods That Meet Protein Needs?

Foods rich in protein can be either plant-based or animal-based. Here are the most important protein sources[3]:

• Red Meat: Lean red meat is very rich in protein and also provides vitamin B12 and iron. Approximately 100 grams contain 30 grams of protein.
• White Meat: Chicken is among the foods with a high protein density and is also rich in vitamin B3. 100 grams of chicken breast contains around 30 grams of protein.

• Eggs: Eggs are one of the most important animal-based protein sources. Both the yolk and the white contain protein, but the white part has more protein.

• Fish: Frequently included in protein-focused diets, fish is highly valued for both its omega-3 and protein content.
• Milk and Dairy Products: Dairy products such as milk, yogurt, cheese, and ayran are rich in protein and also contain high amounts of calcium.
• Oilseeds: Playing an important role in vegan diets, oilseeds are rich in protein. Soybeans, rapeseed, cottonseed, flaxseeds, sesame seeds, chia seeds, sunflower seeds, and peanuts are among the protein-rich oilseeds. Their meal is also high in protein content.
• Grains: Grains such as wheat, rice bran, and oats hold a significant place among protein sources, but they contain about 10-12% less protein than oilseeds.
• Legumes: Legumes like peas, chickpeas, fava beans, and lentils contain more protein than grains. Legumes typically contain 20-30% protein.
• Green Plants and Leaves: Leafy green vegetables such as spinach, alfalfa, broccoli, and beet greens are also among the protein-rich foods.

Nutrition Plan to Meet Protein Needs

Not all protein sources are created equal. When choosing protein, focus on lean sources such as eggs, lean cuts of meat, soy products, safe seafood like salmon and cod, skinless poultry, nuts, seeds, beans and peas, and whole grains. Here’s a meal plan to help you meet your protein needs:

Breakfast

• Option 1: A smoothie made with fruit, low-fat yogurt or milk, vegetables (like spinach or kale), and 1 tablespoon of almond or peanut butter (12+ grams of protein).
• Option 2: 2 eggs, beans, a handful of vegetables, wrapped in a whole grain tortilla with salsa (22+ grams of protein).
• Option 3: Low-fat plain yogurt with strawberries and chopped walnuts (18+ grams of protein).
• Option 4: Oatmeal (1/2 cup of dry oats), nut butter, and a banana (10+ grams of protein). If made with low-fat milk or soy milk, it increases to 17+ grams.
• Option 5: Eggs, whole grain toast, and an orange (with 2 eggs, 16 grams of protein).

Lunch

• Option 1: Shredded chicken on a bed of lettuce with whole grain toast (16+ grams of protein).
• Option 2: Tuna or canned salmon mixed with avocado, olive oil, and spices, served with sliced tomatoes drizzled with olive oil and rice (18+ grams of protein).
• Option 3: Fresh turkey (not deli meat), whole grain bread, carrots, and hummus (30+ grams of protein).
• Option 4: Quinoa topped with spicy beans, chopped tomatoes, and a bit of oil, optionally garnished with cilantro (15+ grams of protein).
• Option 5: Chopped salad (use leftover vegetables from the fridge!) with olive oil, vinegar, salt, and pepper; canned salmon, and a whole grain wrap (20+ grams of protein).

Dinner

• Option 1: Stir-fried vegetables with quinoa and chicken (25+ grams of protein).
• Option 2: Turkey, black beans, and vegetables sautéed with cumin, chili powder, and chopped tomatoes. Sprinkle cheese on top (35+ grams of protein).
• Option 3: Shrimp, rice, and green beans (22+ grams of protein).
• Option 4: Grilled salmon with asparagus (31+ grams of protein).
• Option 5: Bean and vegetable soup with whole grain toast (10+ grams of protein).