Why protein matters more as you age
As we get older, our bodies get less efficient at using protein to build and repair muscle. Illness can raise protein needs even more.
Keeping muscle helps you stay strong, keep your balance, and do everyday things on your own. Eating enough protein, along with staying active, is one of the best ways to protect it.
How much protein do you need after 50?
The basic minimum for all adults (the RDA) is 0.8 grams of protein per kilogram of body weight a day. But an international group of experts on aging, called PROT-AGE, looked at the research for older adults. Their advice for people over 65:
- Most older adults: at least 1.0 to 1.2 g per kg a day.
- Active older adults: 1.2 g per kg or more.
- Older adults with a short- or long-term illness: often 1.2 to 1.5 g per kg.
- Severe kidney disease (not on dialysis): may need to limit protein. Follow your doctor’s advice.
Our protein calculator uses at least 1.0 g per kg for anyone 50 or older, as a simple starting point.
What that looks like
| Body weight | 1.0 g/kg | 1.2 g/kg |
|---|---|---|
| 130 lb (59 kg) | 59 g | 71 g |
| 150 lb (68 kg) | 68 g | 82 g |
| 180 lb (82 kg) | 82 g | 98 g |
| 200 lb (91 kg) | 91 g | 109 g |
Spread it across your day
Many people eat most of their protein at dinner. Spreading it out makes the daily total easier to reach. Try to include a protein food at breakfast, lunch, and dinner.
Easy protein foods
These foods are soft, easy to make, and high in protein:
| Food | Portion | Protein |
|---|---|---|
| Cottage cheese | 1 cup (226 g) | 24 g |
| Plain Greek yogurt, nonfat | 1 cup (226 g) | 23 g |
| Canned tuna in water, drained | 4 oz (113 g) | 22 g |
| Firm tofu | 4 oz (113 g) | 20 g |
| Eggs | 3 large | 19 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Milk (2% / semi-skimmed) | 1 cup (244 g) | 8 g |
Values come from USDA FoodData Central.
Stay active
PROT-AGE recommends both endurance exercise (like walking or cycling) and strength exercise (like light weights or resistance bands) at a level that is safe for you. Protein and exercise work best together. Ask your doctor what is right for you.
Eating out after 50
You can find good protein at many chains. A few easy picks from our restaurant guides:
- Starbucks: Bacon & Gruyère Egg Bites have 19 g of protein.
- Greggs: a Free Range Egg Pot adds 12 g of protein to any order.
- Chick-fil-A: 8 ct Grilled Nuggets have 25 g of protein for 130 calories.
- Subway: a 6" Grilled Chicken sub has 31 g of protein.
See all our restaurant chain guides.
The bottom line
After 50, aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight a day, spread across your meals, and pair it with regular exercise. If you have kidney disease or other health conditions, talk to your doctor first.