Proteins

How much protein you need a day by age, from US and EU tables. Which foods give the most protein in USDA data, and a guide to the amino acids.

By NutriScrolls · Updated 26 Oct 2026 · 5 sources

Editorial policy · How we use data

1 proteins

Amino acids
Amino acids are the building blocks of protein. Browse the 9 essential amino acids and the others we cover, each with its food sources and studies.

Protein: recommended intake per day

US: Recommended Dietary Allowance (NASEM). EU: Population Reference Intake (EFSA).

Age and sex	US (RDA)	EU (PRI)
Men, 31–50 years	56 g	56.5 g
Women, 31–50 years	46 g	48.6 g

All ages, pregnancy and breastfeeding

Age and sex	US (RDA)	EU (PRI)
Children 1 year, female	None set	13.1 g
Children 1 year, male	None set	13.9 g
Children 1–3 years	13 g	None set
Children 2 years, female	None set	11.2 g
Children 2 years, male	None set	11.8 g
Children 3 years, female	None set	10.4 g
Children 3 years, male	None set	11 g
Children 4 years, female	None set	16.1 g
Children 4 years, male	None set	16.5 g
Children 4–8 years	19 g	None set
Children 5 years, female	None set	15.9 g
Children 5 years, male	None set	16.3 g
Children 6 years, female	None set	16.6 g
Children 6 years, male	None set	17.1 g
Children 7 years, female	None set	25.8 g
Children 7 years, male	None set	26.4 g
Children 8 years, female	None set	26.1 g
Children 8 years, male	None set	26.7 g
Children 9 years, female	None set	26.1 g
Children 9 years, male	None set	26.7 g
Males and females 9–13 years	34 g	None set
Children 10 years, female	None set	25.8 g
Children 10 years, male	None set	26.4 g
Children 11 years, female	None set	40.6 g
Children 11 years, male	None set	40 g
Children 12 years, female	None set	40.1 g
Children 12 years, male	None set	39.6 g
Children 13 years, female	None set	39.7 g
Children 13 years, male	None set	39.6 g
Children 14 years, female	None set	39.2 g
Children 14 years, male	None set	39.2 g
Females 14–18 years	46 g	None set
Males 14–18 years	52 g	None set
Children 15 years, female	None set	47.9 g
Children 15 years, male	None set	56.4 g
Children 16 years, female	None set	47.4 g
Children 16 years, male	None set	55.8 g
Children 17 years, female	None set	46.8 g
Children 17 years, male	None set	55.1 g
Adults 18+ years, female	None set	48.6 g
Adults 18+ years, male	None set	56.5 g
Females 19+ years	46 g	None set
Males 19+ years	56 g	None set
Pregnancy 14–18 years	71 g	None set
Pregnancy	None set	76.6 g
Pregnancy 19–30 years	71 g	None set
Pregnancy 31–50 years	71 g	None set
Lactation 14–18 years	71 g	None set
Lactation	None set	67.6 g
Lactation 19–30 years	71 g	None set
Lactation 31–50 years	71 g	None set

EU and US age bands differ; "None set" means that body sets no value for the group. Label reference: FDA Daily Value 50 g, EU Reference Intake 50 g.EU and US age bands differ; "None set" means that body sets no value for the group. Label reference: EU Reference Intake 50 g, FDA Daily Value 50 g.