As a dietitian, I am often asked, “How much protein do I need?” The answer is: It depends.

Your recommended daily protein intake depends on your age, gender, and activity level, but for the average person, science suggests 0.8 grams of protein per kilogram of body weight is sufficient. What does that mean? Here’s an easy breakdown:

Babies need around 10 grams a day
School-age kids need 19-34 grams a day
Teenage boys need up to 52 grams a day
Teenage girls need around 46 grams a day
Adult men need around 56 grams a day
Adult women need around 46 grams a day (closer to 71 grams, if pregnant or breastfeeding)

Most people associate the importance of protein in the diet with its ability to help build and maintain muscle, but it’s more than just that. Protein is integral for making hair, nails, blood, connective tissue, antibodies, enzymes and more.

To reach your recommended daily protein intake, here are some sample menus for various age groups within the recommended protein levels:School-Age:

Breakfast: Cereal with 8 ounces of milk and a banana
Lunch: Peanut butter and jelly sandwich with carrots
Snack: Smoothie made with 1/2 cup yogurt
Dinner: Veggie quesadilla made with Colby jack cheese

Teenage:

Breakfast: Cereal with 8 ounces of milk and a banana
Snack: Container Greek yogurt
Lunch: Peanut butter and jelly sandwich with carrots and 8 ounces chocolate milk
Snack: Smoothie made with ½ cup yogurt
Dinner: Veggie Quesadilla

Adult:

Breakfast: Cereal with 8 ounces milk and banana
Snack: Latte made with milk
Lunch: Peanut butter and jelly with carrots and hummus
Snack: Container Greek yogurt
Dinner: Veggie quesadilla and black beans

What is your favorite way to get your recommended daily protein intake in your meals and snacks? Share with us on Facebook, Twitter or Instagram!

Lanier Dabruzzi, MS, RD, LD

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.