Protein after 50
As we age, our bodies use protein less efficiently. Experts on aging recommend at least 1.0 to 1.2 g of protein per kg of body weight a day for older adults, more than the 0.8 g/kg minimum for younger adults.
If you have kidney disease, talk to your doctor before eating more protein.
Protein calculator
Your details
Your daily protein target
65–80 g
That’s about 22–27 g per meal across 3 meals.
Based on 1–1.2 g of protein per kg of body weight.
Aim for protein at every meal, not just dinner. Strength exercise helps your body use the protein to keep muscle.
Calories
1,830
calories a day
Maintenance: 1,830 · no change for your goal
Daily macros
- Protein
- 75 g (16%)
- Carbs
- 245 g (54%)
- Fat
- 61 g (30%)
What this looks like in food
Classic day76 g protein
Breakfast: Eggs on toast
27 g
- 3 large eggs (18.9 g)
- 2 slices (64 g) whole-wheat bread (7.9 g)
Lunch: Chicken wrap
22 g
- 2 oz (57 g) roast chicken breast (17.6 g)
- 1 flour tortilla (45 g) (3.6 g)
- 1 cup (30 g) spinach (0.9 g)
Dinner: Salmon, rice, and broccoli
27 g
- 3 oz (85 g) baked salmon (18.8 g)
- 1 cup (158 g) cooked rice (4.3 g)
- 1 cup (156 g) broccoli (3.7 g)
Quick and easy day75 g protein
Breakfast: Greek yogurt and berries
24 g
- 2 × ½ cup (226 g) plain nonfat Greek yogurt (23.1 g)
- ½ cup (74 g) blueberries (0.5 g)
Lunch: Tuna sandwich
24 g
- 3 oz (85 g) canned tuna in water, drained (16.5 g)
- 2 slices (64 g) whole-wheat bread (7.9 g)
Dinner: Beef and bean chili
27 g
- 2 oz (57 g) lean beef mince, cooked (16.4 g)
- ½ cup (130 g) kidney beans (10.4 g)
Vegetarian day70 g protein
Breakfast: Cheesy scrambled eggs on toast
23 g
- 2 large eggs (12.6 g)
- 1 oz (28 g) cheddar (6.4 g)
- 1 slice (32 g) whole-wheat bread (4 g)
Lunch: Tofu and spinach rice bowl
25 g
- 4 oz (113 g) firm tofu (19.6 g)
- 1 cup (158 g) cooked rice (4.3 g)
- 1 cup (30 g) spinach (0.9 g)
Dinner: Baked potato with cottage cheese and beans
22 g
- ½ cup (113 g) cottage cheese (11.8 g)
- 1 medium baked potato (173 g) (4.3 g)
- ½ cup (127 g) baked beans (6 g)
Indian day67 g protein
Breakfast: Egg bhurji with roti
23 g
- 3 large eggs (18.9 g)
- 1 roti (40 g) (4.5 g)
Lunch: Chicken curry with rice
21 g
- 2 oz (57 g) chicken breast, curried (16.4 g)
- 1 cup (158 g) cooked rice (4.3 g)
Dinner: Paneer tikka with moong dal
23 g
- 100 g paneer (15.9 g)
- ½ cup (101 g) cooked moong dal (7.1 g)
Protein values from USDA FoodData Central. Brands vary, so check your food labels.
Eating out?
See the highest-protein orders at popular chains.
The link holds only the numbers you typed. We don't save anything.
Simple tips
- Include protein at breakfast, lunch, and dinner, not just dinner.
- Soft, easy foods count: eggs, yogurt, cottage cheese, milk, lentil soup, and canned fish.
- Stay active, with both walking-type and strength exercise that is safe for you.
Guides for you
- Calories & weight loss
How Many Calories Does Walking Burn?
6 min read - Nutrients
How Much Fiber Per Day Do You Need?
7 min read - Protein
How Much Protein Per Meal?
7 min read - Body measurements
Ideal Weight for Height
7 min read - Protein
How Much Protein Do You Need After 50?
3 min read - Body measurements
Waist to Height Ratio
7 min read
Lighter, high-protein orders at popular chains
Lots of protein for the calories, and 600 calories or less.
Gladiator GLP-1 Chocolate (20 oz)
45 g protein · 220 cal · 20.5 g per 100 cal
Gladiator GLP-1 Vanilla (20 oz)
45 g protein · 220 cal · 20.5 g per 100 cal
Chick-fil-A US
8 ct Grilled Nuggets
25 g protein · 130 cal · 19.2 g per 100 cal
Chopped Chicken Breast Side
23 g protein · 120 cal · 19.2 g per 100 cal
Chick-fil-A US
Grilled Filet (add-on)
21 g protein · 110 cal · 19.1 g per 100 cal
KFC US
Kentucky Grilled Chicken Breast
38 g protein · 210 cal · 18.1 g per 100 cal
itsu UK
King Prawn Miso Soup
18 g protein · 101 cal · 17.8 g per 100 cal
Chipotle US
High Protein Cup - Chicken (4 oz)
32 g protein · 180 cal · 17.8 g per 100 cal