Protein for Toddlers: A Simple Guide
Toddlers aged one to three need about 1.05 g of protein per kg of body weight per day, roughly 13 g for a typical 12 kg (26 lb) child. Small, frequent servings from familiar foods…
Calculate Your Protein IntakeToddlers grow quickly but eat small amounts, so protein is best delivered in little servings across several meals and snacks. Milk and dairy alone often supply a large share of a toddler's protein, with other foods adding the rest.
Good options include full-fat yoghurt, cheese, eggs, soft-cooked beans, and finely chopped or shredded meat and fish. There is no need for protein supplements; a varied toddler diet meets the requirement, and you can check specifics with your paediatrician.
- Ages 1-3 target: about 1.05 g/kg per day
- Roughly 13 g per day for a 12 kg toddler
- Dairy supplies much of a toddler's protein
- No supplements needed; ask your paediatrician if unsure
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
Enter Your Details
Get your personalized protein range in seconds
Frequently Asked Questions
Yes — after calculating your protein target, switch to the Vegan option under "Diet preference" in the results to see a sample day built entirely from plant-based sources like tofu, lentils, chickpeas, peanut butter, soy milk and plant protein powder that adds up to your target.