Barefoot Sun: Protein Needs for Different Ages, Genders, and Life Stages

Friday, February 07, 2025

Protein Needs for Different Ages, Genders, and Life Stages

🌞 Good morning, wellness warriors! It’s time to share more about the protein amounts story!

While the amounts we’ve talked about here are a good guide for most adults, needs will vary, especially based on gender, age, and pregnancy.

♀️GENDER/SEX

Did you know women build muscle mass at half the rate of men? 😯And, at age 30+, women begin losing muscle mass at an alarming rate of 3-8% every decade. Most of us aren't even getting close to the amount we need. Prioritizing protein can be a complete game changer.

👵AGE

As we age, we don’t use protein as efficiently for muscle synthesis, so eating more protein becomes key for maintaining muscles and strength. In fact, as we get older, muscle mass is as important in fracture risk as bone quality is!

Infants and kids have their own unique protein needs, too. As children grow, a critical natural strength develops. Keep your kids active and fueled with enough protein!

Daily Needs for Aging Adults

50+ years: About 0.45–1.00g protein per pound of body weight

Daily Needs for Kids

Infants (0-6 months): At least 0.80g protein per pound of body weight
Infants (7-12 months): At least 0.73g protein per pound of body weight
Children (4-13 years): About 0.43g protein per pound of body weight

🤰STAGE

Pregnant women need more protein to help build the baby's muscles, bones, and other tissues, especially in the second and third trimesters. For breastfeeding women, protein requirements are even higher so they can maintain muscle mass while providing adequate nutrition through breast milk.

Daily Needs for Pregnant Women