Is My Child Eating Enough Protein?

As a health professional, one of the most common issues I see—especially in new nutrition clients… is chronically low protein intake. Many adults are eating well below even the basic recommendations, and they don’t realize it until we run the numbers together.

Once we start increasing their protein intake, everything from energy and recovery to mood and appetite begins to shift.

I was having breakfast with my 2-year-old and started thinking about his protein demands and realized the same thing applies to kids.

Protein isn’t just for bodybuilders—it’s a foundational nutrient for growing bodies and brains. Whether we’re talking about building strong bones, developing a healthy nervous system, or supporting immune function, protein plays a central role.

But how much does your child really need? And how can you tell if they’re getting enough?

Let’s break it down in a way that makes sense.

Why Is Protein So Important for Kids?

Protein isn’t just about muscles. It helps build and repair every cell in your child’s body—including:

• Muscles, bones, and organs

• Skin and hair

• Enzymes and hormones

• Immune cells

• Brain chemicals like dopamine and serotonin

In short, protein is a growth nutrient—and if your child isn’t getting enough, it can affect everything from focus to development to long-term health.

How Much Protein Do Kids Need?

The Recommended Dietary Allowance (RDA) is the minimum amount of protein needed to prevent deficiency. It’s not based on what’s optimal—just what’s barely enough.

Here are the RDA guidelines by age:

But here’s the truth: many kids—even picky eaters—aren’t consistently hitting these minimums.

And those who are active, in growth spurts, or struggling with energy or immunity may benefit from much more.

What If I Want My Child to Thrive—Not Just “Get By”?

I work with a lot of families who want to support their kids in thriving—not just avoiding deficiencies.

In these cases, I recommend aiming for closer to 2–3 grams of protein per kilogram of body weight, especially during key growth years.

That might sound like a lot, but it’s well within safe and beneficial ranges for healthy children eating a balanced diet.

Here’s what that could look like:

What Does That Look Like in Real Food?

Here’s where it gets practical. A lot of parents assume protein means steaks or shakes… but many everyday foods are packed with quality protein.

Let’s take my own 2-year-old as an example. On a typical day, he might eat:

• 1 scrambled egg (6 g)

• ½ cup whole milk (4 g)

• ¼ cup shredded chicken (7 g)

• 2 tbsp hummus with veggies (2 g)

• A half-slice peanut butter sandwich (4 g)

That’s already 23 grams of protein, and it doesn’t include dinner yet. It’s more than the RDA—and well within the optimal range for growth.

⚖️ Can Kids Get Too Much Protein?

For healthy children with normal kidney function, eating more protein from real food isn’t harmful.

The body is designed to handle it, especially when balanced with:

• Healthy fats (for brain and hormone development)

• Complex carbs (for energy and growth)

• Plenty of fruits and vegetables (for micronutrients and fiber)

The key is balance… not loading up on protein shakes, but ensuring every meal includes a meaningful protein source.

Key Takeaways

• Most kids don’t get enough protein—especially those who are picky eaters or skip meals.

• The RDA is the minimum, not the optimal.

• For best results, aim for 2–3x the RDA, spaced across meals and snacks.

• Choose real, whole foods first.

• Watch for signs of improvement: better energy, mood, appetite, and steady growth.

Our Life By Design Approach

At The Powerhouse Chiropractic, we believe kids are designed to be extraordinary—but only when they meet the basic requirements their bodies need to grow and thrive. That’s why our care is built on the four pillars of the Life By Design framework:

Eat By Design

We help parents cut through the noise of trendy diets and confusing labels, and instead focus on real food that supports real growth—like high-quality protein, healthy fats, and nutrient-dense meals. When kids eat by design, they develop stronger bodies, healthier brains, and more balanced energy.

Move By Design

Movement is critical for physical and neurological development. From crawling and climbing to running and strength-building, children thrive when they’re encouraged to move often and move well. We guide families toward building movement-rich lifestyles that support long-term health.

Think By Design

Emotional resilience and a healthy mindset start early. Think By Design helps families develop habits that protect mental well-being, reduce stress, and nurture confidence, purpose, and connection.

⚡ The Final Piece: Power By Design

This is the missing piece in most families’ health plans.

Power By Design is the foundation of it all—because your child’s brain and body communicate through the nerve system, and that system is protected and supported by the spine.

When spinal motion is restricted, it disrupts brain-body communication.

But when the spine is moving properly, it fuels the brain with essential input, regulates development, and keeps the body functioning the way it was designed.

That’s why chiropractic care isn’t just about pain or posture… it’s about unleashing your child’s potential from the inside out.

✅ Ready to Get Started?

If you’re serious about giving your child every advantage in their development, don’t skip the most important step.

Book their first chiropractic visit with us at The Powerhouse Chiropractic and start building the foundation for a lifetime of extraordinary health.

Click the link above to book now or call us to schedule.

Your child was designed to be healthy. Let’s help them express it.