Have you had the chance to try cottage cheese ice cream yet? This trendy health-food sensation has taken social media by storm, becoming a popular choice among those looking to increase their protein intake. Recent national surveys indicate that nearly half of adults have consciously raised their protein consumption over the past year, and shopping trends confirm this shift. For instance, at Ocado, interest in cottage cheese has soared by an impressive 97%, while demand for Greek yogurt has risen by 56%. Additionally, searches for protein-rich foods like tuna, steak, and chicken breast have increased by 35 to 43%. According to national dietary guidelines, the average adult should aim for about 0.75g of protein per kilogram of body weight daily. However, many nutrition experts argue that our protein needs may be higher, especially to support a robust immune system and facilitate muscle and tissue growth and repair. The quantity of protein required can also vary significantly depending on one’s lifestyle and stage of life. So, how much protein should you be aiming for at different ages? We consulted the experts.
From Childhood to Teens
This developmental phase is marked by remarkable growth and transformation, explains dietitian Carrie Ruxton. “Although it might seem that children need less protein than adults until they reach their teenage years, they actually require a higher protein intake per kilogram of body weight.” Current daily recommendations suggest an average intake of 15g of protein for 1-3 year-olds (which equates to one egg with 6g and a small pot of Greek yogurt with 9g); this increases to 20g for 4-6 year-olds (one egg, Greek yogurt, plus a few teaspoons of grated cheddar, each providing around 2g); and then rises to 28g for those aged 7-10 (approximately half a chicken breast). For adolescents aged 11-14, the recommendation is around 42g, and for 15-18 year-olds, it’s 45g for girls and 55g for boys (roughly equivalent to a single chicken breast).
These guidelines serve as a general framework. “Active children may require more,” notes specialist dietitian Nichola Ludlam-Raine, who regularly shares dietary advice tailored for children on her Instagram account @mummynutrition. However, she acknowledges that ensuring children consume sufficient protein can be a challenge. “It’s common for kids to prefer carbohydrates over protein,” she states. “Incorporating foods like milk, cheese, and yogurt can help boost their intake. Eggs, fish fingers, beans on toast, and nut butters are also excellent choices. Focus on small portions at each meal and snack rather than overwhelming them with large servings.”
Ruxton emphasizes the importance of prioritizing high-protein foods during the weaning phase to prevent future struggles: “Scrambled and boiled eggs are fantastic first protein sources as they are rich in vitamin D for immunity and iodine for cognitive function. Slow-cooked stews containing meat, beans, and vegetables are healthy protein options that are easy to consume. Don’t overlook oily fish, like salmon, trout, or tuna, which are great for brain health due to their omega-3 fatty acids. Encourage protein consumption at every meal and offer yogurt or fromage frais as snacks.”
It’s highly unlikely for children in this age group to consume excessive protein; however, they should avoid protein supplements unless specifically advised by a dietitian. Insufficient protein intake can hinder growth, weaken immunity, and impair cognitive development, potentially leading to fatigue and slower wound healing.
In Adulthood
“Even after our growth phases are complete, a consistent intake of protein is essential for the daily renewal and repair of body cells,” says Ruxton. “Protein is crucial for the production of hormones, digestive enzymes, and various cells involved in transport, storage, and immune functions. Factors such as exercise, illness, pregnancy, and breastfeeding all contribute to your protein needs.”
The recommended protein intake varies between men and women, set at 45-47g for women and 53-66g for men (which is roughly equivalent to a cheese sandwich and a can of tuna, or a chicken breast paired with a generous serving of Greek yogurt). The difference in recommendations is largely due to average body size rather than a distinct need for more protein in men. More straightforwardly, the guidelines suggest approximately 0.75 to 0.8g of protein per kilogram of body weight daily.
These recommendations assume a relatively inactive lifestyle, and “more protein may be necessary for active individuals,” adds Ludlam-Raine. For those who engage in regular strength training or wish to maintain lean muscle while losing weight, she suggests increasing the protein intake to around 1.6g per kg of body weight per day. For example, if you weigh 72kg, you would aim for around 115g of protein daily, distributed across four meals and snacks.
“Opt for lean meats, eggs, tofu, dairy (like Greek yogurt and cottage cheese), and fish,” advises Ludlam-Raine. Incorporating beans, lentils, nuts, and seeds into meals will also help elevate protein levels while ensuring you get adequate fiber, which can sometimes diminish when focusing primarily on protein.
If you follow a plant-based diet, it’s crucial to ensure you obtain sufficient “complete” proteins. Unlike animal proteins, most plant sources do not provide all nine essential amino acids (the building blocks of protein) that our bodies require. However, by combining different plant sources, such as beans with nuts or soya with whole grains, you can create a complete amino acid profile, according to Ruxton.
During Menopause
“The UK’s protein recommendation for this demographic is only 45g, which is less than what a single chicken breast contains, and research indicates this figure is far too low,” asserts Ruxton. “As oestrogen production declines during menopause, women gradually experience muscle and bone mass loss alongside an increase in fat mass—this is not ideal for those wishing to maintain strength and appearance in their fifties and sixties.”
A 2017 study found that women consuming less than 0.93g of protein per kilogram of body weight exhibited higher blood pressure, less muscle mass, and increased fat accumulation. “As a physically active post-menopausal woman myself, I aim for 1.2g of protein per kilogram of body weight. I choose high-quality protein sources such as lean red meat, eggs, turkey, and fish, complemented by protein-rich snacks like Huel protein powder shakes, nuts, seeds, and apple slices with peanut butter.”
Unfortunately, many women in this age group do not consume enough protein, which can accelerate muscle loss and raise the risk of osteoporosis and fractures. “Protein, coupled with adequate calcium, is essential for maintaining bone health and lean body mass,” states Ludlam-Raine. She recommends increasing dairy and fortified soya products (such as soya milk and yogurts, which may also alleviate some menopause symptoms) for their protein and calcium contributions, and beginning the day with a high-protein breakfast featuring Greek yogurt, eggs, or even lean meats and fish.
For Athletes and Muscle Building
Athletes and individuals aiming to build significant muscle mass require a much higher protein intake than standard guidelines suggest. However, it’s important to note that “too much protein won’t necessarily lead to increased muscle gain beyond a certain threshold,” remarks Ludlam-Raine. Excessive protein can also encroach on other critical nutrients, so it’s vital not to neglect other food groups, as they play a key role in fueling athletic performance and overall health.
“Aim for anywhere between 1.8 to 2.2g of protein per kilogram of body weight, depending on the intensity of your training,” advises Ludlam-Raine. She also cautions against an overreliance on supplements like protein shakes. “Whole food sources such as eggs, dairy, lean meats, and fish provide essential nutrients beyond just protein,” she adds. “Cottage cheese, quark, canned fish, and quality cuts of meat are often underrated protein sources.”
Insufficient protein can hinder recovery and muscle growth for athletes just as it can for others, while excessive intake, particularly if driven by supplements, can place undue stress on the kidneys.
Over 60s and Beyond
At this stage of life, protein is vital for preserving bone mass and combating sarcopenia (muscle wastage). “It’s not about achieving bulging muscles, but rather maintaining the strength necessary for remaining active and healthy,” explains Ruxton. However, many older adults experience diminished appetites, which can make it challenging to meet the recommended intake of 1.2 to 2g per kilogram of body weight that Ruxton suggests. “For individuals with smaller appetites, prioritizing animal proteins is beneficial since you need to consume less of these to obtain the optimal three grams of leucine (an essential amino acid found in meats, fish, eggs, dairy, beans, and nuts that promotes muscle growth),” she advises.
“For breakfast, aim for two eggs (providing about 12g of protein); for the main meal, consider a pork chop (24g) or lamb steak (29g); and for dinner, mackerel on toast (21g) could be a great option. Desserts can include Greek yogurt with pumpkin seeds, almond butter on wholegrain toast, or a protein shake. Remember that grains, beans, and vegetables also contribute to your overall protein intake—it all adds up.”
Low protein consumption, particularly among those over 70, can lead to frailty, falls, and fractures. Combining a high protein diet with resistance training, such as light weights, bands, or aqua-aerobics, can help older individuals maintain fitness, independence, and mental agility for a longer duration.
Want to increase your protein intake? Consider incorporating these foods into your diet:
- Chicken breast
- Eggs
- Cheese
- Greek yogurt
- Fish
- Beans
- Lentils
- Soya and tofu
