Protein for Teens: How Much Do They Need?
Protein for teens is mostly a question of everyday meals: the Australian recommended intakes are modest, and most teenagers can meet them from food.
Protein for teens: the recommended daily intake
| Age | Boys, grams of protein a day | Girls, grams of protein a day |
|---|---|---|
| 9 to 13 years | 40 g | 35 g |
| 14 to 18 years | 65 g | 45 g |
Recommended dietary intakes from the Nutrient Reference Values for Australia and New Zealand (NHMRC). Individual needs vary.
As a rough guide, a 15 year old boy needs about 65 g a day and a 15 year old girl about 45 g. Active teenagers and those going through a big appetite phase may eat more than this without trying.
What that looks like on a plate
Two eggs at breakfast (about 12 g), a chicken and cheese sandwich at lunch (about 35 g), a glass of milk after school (about 9 g) and a serve of meat or lentils at dinner (about 25 g) adds up to around 80 g. More examples are in high protein foods for teenagers.
When a protein powder can help
- Teens who skip breakfast or rush out the door
- Vegetarian teens who find it hard to reach the intake from food
- Busy weeks when meals are irregular
A powder should fill a gap, not replace meals. If you are unsure, your GP or an Accredited Practising Dietitian can look at your teenager's diet as a whole.
Choosing one
Read protein powder for teenagers for what to check on the label.