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Protein for Kids: How Much Do Children Need?

School-age children need roughly 0.95 g of protein per kg of body weight per day, which for a 30 kg (66 lb) child is about 28 g. Needs are best met through everyday foods rather…

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Children need protein for growth as well as maintenance, but the amount per kilogram is only modestly higher than for adults and is easily met by a balanced diet. Most children in developed countries comfortably reach their target without any special effort.

Offer protein at each meal from a variety of sources such as milk, eggs, yoghurt, beans, chicken and fish. Protein supplements and shakes are generally unnecessary for healthy children; whole foods provide protein plus the other nutrients growth requires.

  • School-age target: about 0.95 g/kg per day
  • A 30 kg child needs roughly 28 g per day
  • Whole foods easily cover the requirement
  • Supplements are usually unnecessary for healthy kids

Quick Reference

  • General health (sedentary): 0.8–1.0 g/kg body weight
  • Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
  • Muscle gain: 1.8–2.5 g/kg depending on training experience
  • Athletic performance: 2.0–3.1 g/kg
  • Spread intake across 4–5 meals of 25–40g each for best results

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Frequently Asked Questions

Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.

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