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About this tool
Daily protein target for children by age, weight and activity, using the DRI protein RDAs and the protein AMDR.
Child Protein Intake Calculator multiplies a child's body weight by the Dietary Reference Intake protein RDA for their age band — 1.05 g/kg at ages 1-3, 0.95 g/kg at 4-13 and 0.85 g/kg at 14-18 — to give a daily protein target in grams. For children who train, it swaps in the 1.2-2.0 g/kg/day athlete range from the 2016 joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the ACSM, and it checks the result against the protein AMDR of 10-30% of energy. The output includes how many eggs, glasses of milk or portions of paneer that target corresponds to.
Open Child Protein Intake Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Uses the per-kilogram RDA rather than a single number for the whole age band.
Athlete targets come from the published 1.2-2.0 g/kg range, and never fall below the RDA.
Shows the target as portions of eggs, milk, curd, paneer, tofu, chickpeas, chicken, almonds, chapati and rice.
The Dietary Reference Intakes set the protein RDA at 1.05 g per kg of body weight for ages 1-3, 0.95 g/kg for ages 4-13 and 0.85 g/kg for ages 14-18. At reference weights that works out to roughly 13 g a day at 1-3 years, 19 g at 4-8, 34 g at 9-13 and 46-52 g at 14-18.
Young athletes generally need more than the RDA, and sports nutrition guidance puts the useful range at 1.2-2.0 g per kg of body weight per day. Intakes above about 2.0 g/kg have not been shown to add further benefit, and total energy intake matters more than protein for a growing athlete.
Yes. Milk, curd, paneer, eggs, tofu, dal, chickpeas and nuts all supply substantial protein — 100 g of paneer has about 18 g and a 250 ml glass of milk about 8.5 g. Combining pulses with cereals across the day covers the essential amino acids.
Very high intakes displace other nutrients and add unnecessary load in children with kidney disease, and protein powders marketed to children are not recommended by most paediatric bodies. Stay within the ranges here and speak to a paediatrician or dietitian before using supplements.
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