How Much Protein Do I Need

High Protein Vegetarian Diet

Protein in the right amounts is essential for you to function as a normal healthy human being. You don’t have to be pumping iron like a bodybuilder to be concerned about protein. But how much is the right amount to be healthy? If you are a vegetarian are you likely to suffer from a protein deficiency? There are many myths around protein so let us have a look at it in a little more detail.

Protein – new thinking

It is very rare for people in today’s Western society to have too little protein. In fact the opposite is far more likely to be true, people are likely to be consuming much too much. In the past when the recommended daily intake of protein was calculated, people were more actively involved in physical and agrarian labor. Nowadays the most amount of heavy lifting people do on a day to day basis is hefting that soy skinny latte to their lips. Over the last couple of decades the amount of recommended protein intake has reduced drastically, halving in fact as scientists and doctors have reassessed what is necessary for you.

Should we care that scientists have changed their minds? Frankly yes, because a more than necessary intake of protein in your body can lead to kidney disease and osteoporosis.


Protein – how much is right for me?

Below we will provide some of the data according to the Vegetarian society so you can see what is the recommended correct amount for you depending upon your sex and age:


  • 11 to 14 years – 41.2 grams
  • 15 to 18 years – 45.4 grams
  • 19 to 49 years – 45.0 grams
  • 50 years and up – 46.5 grams
  • Pregnant women – 51.0 grams
  • Breastfeeding women – 53.0 to 56.0 grams


  • 11 to 14 years – 42.1 grams
  • 15 to 18 years – 55.2 grams
  • 19 to 49 years – 55.5 grams
  • 50 years and up – 53.3 grams

Children (Male and Female)

  • 0 to 3 months – 12.5 grams
  • 4 to 6 months – 12.7 grams
  • 7 to 9 months – 13.7 grams
  • 10 to 12 months – 14.9 grams
  • 1 to 3 years – 14.5 grams
  • 4 to 6 years – 19.7 grams

Read: High Protein Vegetarian Diet

More protein?

If you are exercising regularly, or doing manual work, or are pregnant then you need to consider increasing your protein. If you are young and still growing or on a vegetarian diet then you definitely need to be aware of getting the right amounts of protein for you. But that does not mean going overboard. Stick to a healthy amount with a balanced diet and you won’t go far wrong.

And remember, it doesn’t have to be meat. Eggs, cheese, milk, soy beans and quinoa are all viable options for you. And working in combination there are many plant based sources that are extremely healthy for you too.

Useful References

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