How much protein does a 14-year-old girl need?

December 31, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, a typical teenage girl aged 14-18 needs about 46 grams of protein per day, though this can vary depending on activity level and individual needs. Ensuring adequate protein intake is crucial for supporting rapid growth, muscle development, and overall health during this important phase of life.

Quick Summary

A 14-year-old girl's protein needs depend on factors like body weight, growth rate, and physical activity. Adequate protein supports muscle development, bone health, and a strong immune system. Incorporating a variety of protein-rich foods into meals and snacks throughout the day is the best approach.

Key Points

Daily Requirement: The RDA for a 14-year-old girl is 46 grams of protein per day, but individual needs vary based on body weight and activity level.
Athletic Needs: Active teenage girls may need significantly more protein, ranging from 1.2 to 2.0 grams per kilogram of body weight per day.
Whole Food Sources: Prioritize a balanced diet rich in lean meats, fish, dairy, eggs, and plant-based proteins like legumes, nuts, and soy.
Timing is Key: Spreading protein intake evenly throughout the day, including in snacks, is more beneficial than consuming it all at once.
Monitor for Deficiency: Be aware of symptoms like fatigue, frequent illness, slow growth, and weakened nails, which could indicate inadequate intake.
Supplements are Optional: Most protein needs can be met through diet alone, and supplements are generally not necessary for most teens.

Understanding the Recommended Protein Intake

For a 14-year-old girl, protein is a vital macronutrient that acts as a building block for nearly every cell in her body. The Recommended Dietary Allowance (RDA) for a teenage girl aged 14-18 is approximately 46 grams per day. However, this is a general baseline and individual requirements can be influenced by several factors, including body weight and physical activity level. Registered dietitians suggest a baseline of roughly 0.5 grams of protein per pound of body weight for most teens. For example, a 120-pound, non-athletic 14-year-old girl would need around 60 grams of protein daily.

Protein Needs for Active Teenage Girls

Protein requirements increase significantly for teenage girls who participate in sports or are highly active. This is because protein is essential for muscle repair and rebuilding that occurs after exercise. For young athletes, intake can range from 1.2 to 2.0 grams of protein per kilogram of body weight per day. An active 120-pound girl (approximately 54.5 kilograms) would therefore require between 65 and 109 grams of protein daily, depending on the intensity and type of her sport. Rather than focusing on single large servings, distributing protein intake evenly across meals and snacks is more effective for muscle recovery and growth.

The Best Protein Sources

Meeting protein needs is best achieved through a balanced diet of whole foods rather than relying on supplements. Both animal and plant-based foods offer excellent sources of protein. Animal products are considered 'complete' proteins, containing all nine essential amino acids the body cannot produce on its own. Plant-based sources can be combined to form a complete amino acid profile throughout the day.

Lean Meats: Chicken, turkey, lean beef, and pork.
Fish: Salmon, tuna, and trout are also rich in healthy omega-3 fatty acids.
Dairy Products: Greek yogurt, milk, cheese, and cottage cheese.
Eggs: A versatile and complete protein source.
Legumes: Beans, lentils, and chickpeas are great plant-based options.
Nuts and Seeds: Almonds, peanuts, and chia seeds provide protein and other essential nutrients.
Soy Products: Tofu, tempeh, and edamame are complete plant proteins.

Signs of Protein Deficiency

While severe protein deficiency is uncommon in developed countries, inadequate intake can manifest in several ways that might affect a teenage girl's health and performance. Symptoms of insufficient protein can include:

Frequent illness due to a weakened immune system.
Fatigue and poor concentration.
Slowed growth and delayed wound healing.
Hair loss or brittle nails.
Muscle weakness and potential muscle loss.
Bone fractures from weakened bones.

High-Protein Food Comparison Table


Food Source	Serving Size	Approximate Protein (grams)	Additional Nutrients	Suitable For...
Chicken Breast (Cooked)	3 ounces	24	Iron, B Vitamins	Meat-eaters
Salmon (Cooked)	3 ounces	21	Omega-3s, Vitamin D	Meat/Fish-eaters
Greek Yogurt (Plain)	1 cup	18-22	Calcium, Probiotics	All diets
Lentils (Cooked)	½ cup	9	Fiber, Folate	Plant-based
Peanut Butter	2 tablespoons	7-8	Healthy Fats, Magnesium	All diets
Tofu (Firm)	½ cup	8-11	Calcium, Iron	Plant-based
Large Egg	1 egg	6	Vitamin D, Choline	All diets

Practical Tips for Parents and Teens

It's important to foster a healthy relationship with food and avoid obsessing over numbers. Instead, focus on incorporating protein throughout the day in a natural and balanced way.

Start the day right: Include protein in breakfast with options like eggs, Greek yogurt, or oatmeal with nuts.
Make smart snacks: Pack school snacks that contain protein, such as cheese sticks, nuts, edamame, or yogurt.
Balance every meal: Ensure lunch and dinner include a protein source, combining it with vegetables and whole grains.
Consider timing for athletes: Encourage a protein-rich snack post-workout to maximize muscle recovery, pairing it with carbohydrates.
Be cautious with supplements: Most teens can meet their protein needs through diet alone. Protein powders or bars should be a last resort and discussed with a healthcare professional, especially since they can be contaminated or contain stimulants.

Conclusion

While the general recommendation for a 14-year-old girl is around 46 grams of protein per day, this figure increases for those with higher activity levels. Providing a varied diet rich in both animal and plant-based protein sources, spread across meals and snacks, is the most effective strategy. Focusing on balanced nutrition, understanding individual needs, and encouraging healthy habits will best support a teenage girl's growth, development, and overall well-being. For tailored advice, consulting a registered dietitian is always a good step to take.

Here is a useful guide from the Academy of Nutrition and Dietetics on fueling teen athletes.

Frequently Asked Questions

A 14-year-old girl can meet her protein needs by including a source of protein at every meal. For example, a breakfast with Greek yogurt (18-22g), a lunch with a turkey sandwich (approx. 20g), and dinner with chicken breast (approx. 24g) would easily meet or exceed this goal.

Yes, a 14-year-old girl who is an athlete needs more protein. Recommendations for active teens range from 1.2 to 2.0 grams of protein per kilogram of body weight, which is higher than the standard recommendation.

Inadequate protein intake can lead to fatigue, poor concentration, a weakened immune system, slowed growth, muscle weakness, and brittle hair and nails.

For most teenage girls, protein supplements are not necessary. It is better to get protein from whole foods. Supplements should only be considered after consulting with a healthcare provider and checking for third-party safety testing.

Some excellent high-protein snack options include a hard-boiled egg, Greek yogurt, a handful of nuts, cheese sticks, cottage cheese, edamame, or hummus with whole-grain crackers.

Protein is made of amino acids, which are the building blocks of cells. During a teenage growth spurt, protein is crucial for developing and repairing tissues, organs, and muscles, as well as producing hormones.

Yes, vegetarian teens can get sufficient protein by combining a variety of plant-based sources throughout the day, such as legumes, nuts, seeds, and whole grains. Soy products like tofu and edamame are also complete proteins.