How Much Protein Can a 17 Year Old Have?

January 6, 2026 •

4 min read

According to data from North Dakota State University, teenage boys typically need about 52 grams of protein per day, while teenage girls need about 46 grams. However, this amount is just a baseline, and a 17-year-old's specific protein requirements can be significantly influenced by their activity level, body size, and athletic goals.

Quick Summary

Protein requirements for 17-year-olds vary based on sex, body weight, and exercise. While standard recommendations exist, active teens and athletes need higher amounts to support growth and muscle repair. Consuming a balanced diet from high-quality protein sources is vital.

Key Points

RDA is a Minimum: For 17-year-olds, the standard RDA (46-52g) is a minimum for basic functions, and active individuals need significantly more protein.
Activity Level is Key: Teen athletes, especially those in strength sports, require more protein (up to 2.0 g/kg) to support muscle growth and repair.
Variety from Whole Foods: Most teens can meet their protein needs through a varied diet of whole foods like lean meats, dairy, eggs, and legumes, making supplements often unnecessary.
Balance is Crucial: Over-consuming protein can lead to dehydration and other health issues, while too little can cause fatigue and muscle loss.
Timing Matters: Spreading protein intake throughout the day and consuming it after exercise supports better muscle repair and sustained energy levels.
Seek Expert Advice: If a teen is highly active or has dietary restrictions (e.g., vegetarian, vegan), consulting a dietitian or doctor can help create a customized nutritional plan.

Protein is a fundamental macronutrient crucial for countless bodily functions, especially during the rapid growth and development of adolescence. For a 17-year-old, understanding the right amount of protein to consume is key to supporting muscle growth, tissue repair, and overall health. The quantity needed is not a single number, but rather a dynamic target that changes with individual factors like sex, body weight, and physical activity.

The Recommended Daily Allowance (RDA) for 17-Year-Olds

The RDA is the minimum amount of a nutrient needed to meet the basic requirements of most healthy people. For the 14-18 age group, the standard RDAs are generally:

Teenage Boys (14-18): 52 grams per day
Teenage Girls (14-18): 46 grams per day

It's important to note that these figures are based on the minimum requirements for basic function and may not be sufficient for teens with higher activity levels or specific athletic goals. These figures do not account for muscle repair required after sports or resistance training.

Factors That Influence Protein Needs

Several factors can significantly alter a 17-year-old’s optimal protein intake:

Physical Activity Level: This is one of the most critical variables. Teen athletes engaged in regular sports or resistance training have a much higher protein demand to fuel muscle repair and growth.
Body Weight and Composition: Protein needs are often calculated based on body weight. A 17-year-old who weighs more will typically require more protein than a lighter individual, even if their activity levels are similar.
Sex: Differences in lean body mass and metabolism mean that teenage boys generally have higher protein requirements than teenage girls.
Growth Spurts: Adolescence is a period of intense growth. Protein is essential for this development, and requirements may fluctuate during these spurts.

Protein Recommendations by Activity Level


Activity Level	Daily Protein Intake (per kg of body weight)	Example (for a 68kg / 150lb teen)
Minimal Activity (RDA)	0.8 to 0.9 g/kg	~54-61 grams
Moderate Activity (Endurance)	1.2 to 1.6 g/kg	~82-109 grams
Intense Activity (Strength/Power)	1.6 to 2.0 g/kg	~109-136 grams

The Role of Protein Supplements for Teens

While protein powders and shakes are popular, the majority of teenagers can meet their protein needs through whole foods. Supplements can be a convenient option for very active teens or those with poor appetite, but they should not be the primary source of protein. It is crucial for teens to consult a doctor or dietitian before adding supplements to their diet, as a balanced approach is always best.

The Risks of Imbalanced Protein Intake

Both too little and too much protein can have negative consequences for a growing teenager's health.

Signs of Protein Deficiency

Persistent fatigue and weakness
Loss of muscle mass or atrophy
Brittle hair and nails, dry skin
Stunted growth and frequent infections
Edema, or fluid retention, causing swelling

Signs of Excessive Protein Intake

Dehydration and increased urination
Digestive issues like constipation or diarrhea
Potential for weight gain if total calories are too high
In some cases, long-term high intake may stress the kidneys, especially for those with pre-existing conditions

High-Quality Protein Sources for Teenagers

To ensure proper nutrition, a 17-year-old should prioritize high-quality protein from a variety of whole food sources. This approach provides a broad spectrum of nutrients, not just protein.

Animal-Based Sources:

Lean Meats: Chicken, turkey, lean beef
Fish: Salmon, tuna, and other fatty fish (also rich in omega-3s)
Eggs: A versatile and complete protein source
Dairy: Milk, yogurt, cheese (excellent calcium and protein combo)

Plant-Based Sources:

Legumes and Beans: Lentils, chickpeas, black beans
Nuts and Seeds: Almonds, walnuts, chia seeds, peanut butter
Tofu and Tempeh: Soy-based protein sources
Whole Grains: Oats, quinoa, whole grain pasta

Practical Tips for Meeting Protein Needs

For a 17-year-old, meeting protein goals is easiest when protein intake is spread throughout the day rather than consumed in one large meal. This helps sustain energy and optimize muscle repair.

Smart Snacking: Include protein in snacks, such as a handful of nuts, Greek yogurt, or a piece of cheese.
Balanced Meals: Aim to include a source of high-quality protein in every main meal.
Prioritize Recovery: For teen athletes, a post-workout snack or meal containing both protein and carbohydrates is essential for recovery.
Read Labels: When considering packaged foods or supplements, reading nutritional labels helps track protein intake.

Conclusion

For a 17-year-old, the ideal protein intake depends on several factors, including sex, weight, and activity level, and is higher than the standard adult recommendation. A balanced diet of high-quality protein sources is the best and safest way to meet these needs, and supplements should only be considered under expert guidance. Focusing on whole foods, spreading protein intake throughout the day, and consulting with a healthcare professional or dietitian can ensure a teen gets the proper nutrition to support their growth and athletic endeavors. By understanding these individual requirements and sources, 17-year-olds can effectively fuel their body for optimal development and performance. For more in-depth information on teenage nutrition and growth, consider exploring resources from health organizations like the National Institutes of Health.

Frequently Asked Questions

A 17-year-old male athlete in intense training, such as weightlifting or football, may need between 1.6 to 2.0 grams of protein per kilogram of body weight per day. This is significantly higher than the standard recommendation for sedentary teens.

For a minimally active 17-year-old girl, the recommended daily allowance is around 46 grams. However, those who are athletic or very active will have higher protein needs, ranging up to 1.6 g/kg of body weight.

Protein powder is generally safe but is often unnecessary if a teen can get sufficient protein from whole foods. A balanced diet is usually best. It is wise to consult a doctor or registered dietitian before starting any supplements to ensure they are appropriate for the individual's needs.

Yes, absolutely. Muscle growth is driven by sufficient total protein intake, resistance training, and proper rest. High-quality protein can be sourced entirely from whole foods like lean meat, fish, eggs, dairy, and legumes, making supplements optional.

Vegetarian teenagers can get ample protein from diverse plant-based sources, including beans, lentils, chickpeas, tofu, nuts, seeds, and dairy products like milk and yogurt. A varied diet ensures they receive all essential amino acids.

Signs of protein deficiency can include persistent fatigue, weakness, loss of muscle mass, brittle hair and nails, frequent infections, and edema or swelling.

While the safe upper limit can vary, exceeding 2 grams of protein per kilogram of body weight long-term is often cautioned against. Very high protein intake can cause digestive issues, dehydration, and potentially strain the kidneys over time.