Choosing a Healthy Protein
Protein is essential for life. This macronutrient is crucial for building and maintaining muscle mass, which is why it’s so important to get enough protein when you’re limiting your calories to meet a fat-loss goal. When it comes to making protein choices to keep your body and mind healthy, quality is just as important as quantity. Here’s all you need to know about your protein requirement.
| Age Group | Body weight /Kg | Net energy (Kcal/day) | Protein (gm/day) |
|---|---|---|---|
| 0-6 months | 5.4 | 92 | 1.16 |
| 6-12 months | 8.4 | 80 | 1.69 |
| Age Group | Body weight /Kg | Net energy (Kcal/day) | Protein (gm/day) |
|---|---|---|---|
| 1-3 years | 12.9 | 1060 | 16.7 |
| 4-6 years | 18 | 1350 | 20.1 |
| 7-9 years | 25.1 | 1690 | 29.5 |
| Age Group | Body weight /Kg | Net energy (Kcal/day) | Protein (gm/day) |
|---|---|---|---|
| 10-12 years | 34.3 | 2190 | 39.9 |
| 13-15 years | 47.6 | 2750 | 54.3 |
| 16-17 years | 55.4 | 3020 | 61.5 |
| Age Group | Body weight /Kg | Net energy (Kcal/day) | Protein (gm/day) |
|---|---|---|---|
| 10-12 years | 35 | 2010 | 40.4 |
| 13-15 years | 46.6 | 2330 | 51.9 |
| 16-17 years | 52.1 | 2440 | 55.5 |
| Lifestyle / Other Conditions | Body weight /Kg | Net energy (Kcal/day) | Protein (gm/day) |
|---|---|---|---|
| Sedentary work | 60 | 2320 | 60 |
| Moderate work | 60 | 2730 | 60 |
| Heavy work | 60 | 3490 | 60 |
| Lifestyle / Other Conditions | Body weight /Kg | Net energy (Kcal/day) | Protein (gm/day) |
|---|---|---|---|
| Sedentary work | 55 | 1900 | 55 |
| Moderate work | 55 | 2230 | 55 |
| Heavy work | 55 | 2850 | 55 |
| Pregnant Woman | 55 | (+) 350 | 82.2 |
| Lactation (0-6 months) | 55 | (+) 600 | 77.9 |
| Lactation (6-12 months) | 55 | (+) 600 | 70.2 |
- Infant
- Children
- Boy
- Girl
- Man
- Woman
Age Group: 0-6 months
Body Weight: 5.4 per kg
Net Energy: 92 Kcal/day
Protein: 1.16 gm/day
Age Group: 6-12 months
Body Weight: 8.4 per kg
Net Energy: 80 Kcal/day
Protein: 1.69 gm/day
Age Group: 1-3 years
Body Weight: 12.9 per kg
Net Energy: 1060 Kcal/day
Protein: 16.7 gm/day
Age Group: 4-6 years
Body Weight: 18 per kg
Net Energy: 1350 Kcal/day
Protein: 20.1 gm/day
Age Group: 7-9 years
Body Weight: 25.1 per kg
Net Energy: 1690 Kcal/day
Protein: 29.5 gm/day
Age Group: 10-12 years
Body Weight: 34.3 per kg
Net Energy: 2190 Kcal/day
Protein: 39.9 gm/day
Age Group: 13-15 years
Body Weight: 47.6 per kg
Net Energy: 2750 Kcal/day
Protein: 54.3 gm/day
Age Group: 16-17 years
Body Weight: 55.4 per kg
Net Energy: 3020 Kcal/day
Protein: 61.5 gm/day
Age Group: 10-12 years
Body Weight: 35 per kg
Net Energy: 2010 Kcal/day
Protein: 40.4 gm/day
Age Group: 13-15 years
Body Weight: 46.6 per kg
Net Energy: 2330 Kcal/day
Protein: 51.9 gm/day
Age Group: 16-17 years
Body Weight: 52.1 per kg
Net Energy: 2440 Kcal/day
Protein: 55.5 gm/day
Lifestyle / Other Conditions: Sedentary work
Body Weight: 60 per kg
Net Energy: 2320 Kcal/day
Protein: 60 gm/day
Lifestyle / Other Conditions: Moderate work
Body Weight: 60 per kg
Net Energy: 2730 Kcal/day
Protein: 60 gm/day
Lifestyle / Other Conditions: Heavy work
Body Weight: 60 per kg
Net Energy: 3490 Kcal/day
Protein: 60 gm/day
Lifestyle / Other Conditions: Sedentary work
Body Weight: 55 per kg
Net Energy: 1900 Kcal/day
Protein: 55 gm/day
Lifestyle / Other Conditions: Moderate work
Body Weight: 55 per kg
Net Energy: 2230 Kcal/day
Protein: 55 gm/day
Lifestyle / Other Conditions: Heavy work
Body Weight: 55 per kg
Net Energy: 2850 Kcal/day
Protein: 55 gm/day
Lifestyle / Other Conditions: Pregnant Woman
Body Weight: 55 per kg
Net Energy: (+) 350 Kcal/day
Protein: 82.2 gm/day
Lifestyle / Other Conditions: Lactation (0-6 months)
Body Weight: 55 per kg
Net Energy: (+) 600 Kcal/day
Protein: 77.9 gm/day
Lifestyle / Other Conditions: Lactation (6-12 months)
Body Weight: 55 per kg
Net Energy: (+) 600 Kcal/day
Protein: 70.2 gm/day
Male Requirements
10-12 years
1.01g/day
13-15 years
0.98g/day
16-17 years
0.86g/day
18+ years
0.83g/day
Female Requirements
10-12 years
1.01g/day
13-15 years
0.96g/day
16-17 years
0.82g/day
18+ years
0.75g/day
Calculate Your Protein Needs
Use our protein calculator to determine your exact daily protein requirements based on your age, weight, and activity level.