How Much Protein Should a 15-year-old Boy Have Every Day
Protein is an essential nutrient important for proper growth and development in children and teenagers. Most teens in the U.S. consume more protein than they need, according to the American Academy of Pediatrics. However, the U.S. Department of Agriculture reports that about 15 percent of U.S. families are unable to obtain food they need to meet their nutritional needs. Making sure your teen consumes plenty of protein will help optimize his growth, development, physique and athletic performance.
The recommended dietary allowance of protein for teenage boys age 14 to 18 is 52 grams per day, or 0.85 grams of protein per kilogram of body weight each day, according to the Institute of Medicine. This is equivalent to about 0.39 grams of protein per pound of body weight per day. Some teenage boys may require more protein than the RDA, especially during times of intense physical activity, illness, trauma or rapid growth.
Requirements for Athletes
Active 15-year-old boys require more protein than sedentary 15-year-olds. According to “Today’s Dietitian,” young athletes may require 1.0 to 1.5 grams of protein per kilogram of body weight per day, or about 0.45 to 0.68 grams of protein per pound of body weight per day. For example, a 125-pound, 15-year-old male athlete may require 56 to 85 grams of protein per day, depending on the duration and intensity of his physical activity.
Choosing at least one high-protein food at each meal can help teenage boys meet their daily protein needs. High-protein foods include red meat, seafood, poultry, eggs, dairy products, legumes, nuts, seeds and soy products. Some teenage athletes may consider taking protein supplements to help increase their dietary protein consumption. However, the increased protein needs of young athletes can easily be met by consuming a variety of healthy foods, according to the University of Illinois Extension. Because dietary supplements are not tightly regulated by the Food and Drug Administration, ask a doctor before allowing your teen to take any type of protein supplement.
Encorporating Protein in Meals
To meet daily protein requirements, a good rule of thumb for 15-year-old boys is to consume about 20 grams of protein at each meal, or at least 60 grams per day. For example, a 15-year-old teenage boy can consume about 64 grams of protein in a day by eating two eggs, a 3-ounce portion of baked fish, 1 cup of cottage cheese and 1 cup of milk.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.