If you’re on health and fitness corners of the internet, or if you eat at certain fast-casual chains, you’ve probably noticed a pattern: protein. Fitness influencers are hyping up protein powders, shakes, and supplements. Starbucks is selling protein-fortified lattes, milk, and cold foam, and even IHOP is hawking Protein Power Pancakes for “bulking szn.”
In short, protein is everywhere. And it’s a trend that doesn’t seem likely to be dying down anytime soon, especially now that the Trump administration has released new federal dietary guidelines instructing Americans to up their daily protein intake by 50 to 100%.
The guidelines, released by the Department of Health and Human Services secretary Robert F. Kennedy Jr. and Department of Agriculture secretary Brooke Rollins, call for America to end its so-called war on protein, though they simultaneously say to limit saturated fat consumption. Foods like steak, ground meat, poultry, and whole milk, which occupy priority spots on the new inverted food pyramid, all contain saturated fat to varying degrees, particularly red meat and full-fat dairy. In response to the new guidance, some nutrition experts have warned of the potential health and environmental risks tied to eating more red meat and other saturated fat-heavy foods.
What does this push for protein mean for teens?
The guidelines have little to say on the subject, beyond calling adolescence a “rapid growth period” requiring “increased” amounts of protein, along with other nutrients. We do know that pro-protein messaging already seems to have found a foothold among some young people. One widely cited 2024 poll of parents, conducted by the C.S. Mott Children’s Hospital at the University of Michigan, found that two in five teens nationwide have consumed protein supplements. Of those supplement-taking teens, boys were more than twice as likely to take supplements “every or most days,” according to the surveyed parents.
Against this backdrop, and with a rise of #proteinmaxxing content on platforms like TikTok, it’s worth asking how much protein teens actually need. We looked at what experts have to say about healthy protein targets for teens, the best ways to get protein into your diet, and what teens should know about protein powders and supplements.
How much protein do teens need?
Nutrition experts agree that getting enough protein is important for those of all age groups, including teens. Between the ages of 14 and 18, 43% of the protein you eat directly supports your body’s growth, according to a 2023 reference book from the American Academy of Pediatrics. Protein’s essential amino acids play key roles in muscle maintenance, metabolism, and overall body function throughout our lives.
Protein matters, but making sure you’re getting enough might be simpler than you think. In fact, most US teens are already meeting their protein needs, according to Lauren Hartman, MD, a double board-certified pediatrician and adolescent medicine specialist. “Adolescents who generally have a varied diet really do get adequate protein for their needs,” Dr. Hartman says. “There are certain areas, like a teen with food insecurity or a vegan, where we have to be a little more creative and intentional about making sure they’re getting enough protein, but most teens do actually get enough.”
Andrew Elliston, MD, FAAP, a board-certified pediatrician and cofounder of Elliston Pediatrics, says this is one reason “protein-maxxing” shouldn’t be a focus for teens. “Getting sufficient protein is important, but it’s not hard to do for the most part for the average, generally healthy teenager in a country like the US,” Dr. Elliston says.
What amount of protein is sufficient for teens?
According to Dr. Elliston, it’s about 0.5 grams of protein for every pound of body weight, in keeping with recommendations from the American Academy of Pediatrics. There’s also some room to adjust based on your size and activity level. For a teen athlete, for example, Dr. Elliston says 1 to 1.5 grams of protein per pound of body weight could make sense. He says teens striving for that level of protein intake should be “the exception, not the rule.” “Loading up on protein won’t make someone more fit or stronger if they aren’t active enough to use it for building muscle,” he explains. “An athletic teenager who is actively and properly doing resistance training and aerobic exercise will need more protein than average, but they will also have a larger appetite, and that will naturally include more protein, too.”
