Daily Protein Requirements: Are You Getting Enough? Most people get enough protein. But are you making the best protein choices, or are you in a rut? You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age: Babies need about 10 grams a day. School-age kids need 19-34 grams a day. You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine. Just about every type of food has protein. Apart from protein, you might also want to think about what else you're getting from protein-rich foods.
For instance, to limit saturated fat, you'd want to choose lean cuts of meat over fattier cuts. If you're trying to get more omega-3s, you might choose salmon, tuna, or eggs fortified with omega-3s. If you need to get more fiber, look to beans, vegetables, nuts, and legumes. If you're watching your weight, try including protein with every meal. Diet Reviews. Calorie Calculator.