How much protein do kids actually need? The answer may surprise you

If you have a teenager who goes through protein bars like candy, or a little one who seems to subsist on carbs and air, you may be concerned that your child is consuming too much — or too little — protein.

Protein, a nutrient made up of animo acids, helps build muscles, hair, skin and nails and regulates healing, blood pressure, bone health and weight.

“In children and adolescents, protein intake plays a direct role in growth and development, making protein intake perhaps more important than at any other time in life,” Kristin Kirkpatrick, former lead dietitian at Cleveland Clinic and founder of KAK Consulting, tells TODAY.com.

For the most part, parents shouldn’t worry too much about their child’s protein intake.

“Most kids get more than enough protein from their daily diets, and while exceptions exist, insufficient protein intake in kids is rare in the U.S., even in picky eaters and vegetarians,” says Malina Melkani, child feeding expert and author of Safe and Simple Food Allergy Prevention.

How much protein does my child need to eat?

The amount of protein your child should be eating depends on their weight.

In general, children should be eating a half a gram of protein per pound of body weight every day. So regardless of age, a 44-pound child should eat about 22 grams of protein per day.

If you don’t know a child’s weight, you can use these more general guidelines for the recommended daily allowance of protein. (Note: Melkani says an “ounce equivalent” is roughly equal to one slice of deli meat, one egg, 12 almonds, one tablespoon of nut butter, or ¼ cup of beans.)

Toddlers (1 – 3 years old): 13 grams of protein per day, or 2-ounce equivalents

Preschoolers (4 – 8 years old): 19 grams of protein per day, or 4-ounce equivalents

School-aged children (9 – 13 years old): 34 grams of protein per day, or 5-ounce equivalents

Adolescents (14 – 18 years old): 46 to 52 grams of protein per day, or 5 to 6.5-ounce equivalents (depending on their gender and level of physical activity)

What does this protein intake look like over the course of a day?

Kirkpatrick shares a proposed meal plan below.

If you want to be even more specific about your child’s protein needs, you can use the USDA calculator here.

What’s the difference between “complete” and “incomplete” proteins?

Some proteins are referred to as being “complete” because they contain all nine essential amino acids that our bodies can’t produce independently. Animal proteins are generally “complete.”

“Incomplete” proteins — like beans, legumes, whole grains, nuts, seeds and vegetables — don’t contain all nine essential amino acids on their own.

Kirkpatrick says that though incomplete proteins don’t offer all nine amino acids, they do contain things like fiber and vitamins.

“A combination of the two proteins may be the best approach,” she says.

Are protein bars or powders OK for kids to eat? 

“Most teens can get an adequate amount of protein from a well-balanced diet,” says Melkani. She says that ingesting a large amount of protein in a short amount of time — like chugging a protein drink or devouring a protein bar during a five-minute break— is not the best strategy for teen athletes who want to gain muscle mass.

A more effective muscle-building strategy, she says, “is consuming smaller amounts of protein regularly throughout the day” in the form of “lean meats and poultry, fish, eggs, cheese, yogurt, beans, nuts, seeds and peanut butter.”

Melkani points out that there are currently no recommended supplements for teen athletes.

“For vegan teen athletes, kids with food allergies or dietary restrictions or those who simply struggle to get enough protein throughout the day, a high-quality protein powder or bar can help fill the gap, but it’s important to choose products certified by reputable third-party organizations,” she continues. Supplements, which are not tightly regulated, may contain unwelcome additives.

Though eating a well-rounded diet is the best way to ingest protein, protein products can be helpful in certain cases.

“I utilize a high protein milk drink as my ‘protein drink’ of choice for my kids,” says Kirkpatrick. “Look for real ingredients and low sugar as a starting point.”

She turns to this option on days when it’s challenging to consume enough protein in meals and snacks.

Is it possible to consume too much protein?

Yes, both experts agree that it is possible to eat (or drink) an excessive amount of protein.

“Protein needs vary widely from person to person,” explains Melkani, “but ‘excessive’ amounts of protein for teens who want to ‘bulk up’ would involve consistently eating more than 1.8 g of protein per kilogram of body weight per day, which over time can lead to negative health effects including dehydration, kidney damage and digestive issues.”

Kirkpatrick cautions that the risk of an overconsumption of protein depends on the health, size and activity level of the child.

What if your child isn’t getting enough protein?

If you’re concerned that your little one isn’t eating enough protein, don’t worry, says Melkani.

“As a pediatric dietitian, I assess protein and carbohydrate intake in my patients as a part of my overall clinical assessment,” she shares. “I rarely see kids who don’t consume enough of either from a variety of different food sources, so while both are essential for growth and development, neither tops my list of ‘things we should be concerned about, as parents.’”