How much protein do you need after 50?
Experts on aging recommend at least 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, based on the PROT-AGE study group. That is more than the 0.8 g/kg RDA for all adults. For a 150-pound (68 kg) person, it works out to about 68 to 82 grams a day.
Here's something many people don't realize. The basic protein minimum you see in nutrition guides was set for all adults, young or old. Experts on aging think older bodies need more than that.
Why do you need more protein 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.
The PROT-AGE paper names two main reasons:
- Changes in how the body handles protein. With age, muscle responds less strongly to the protein you eat.
- Illness. Acute and chronic diseases are more common with age. Many of them cause inflammation or break down body tissue, which raises protein needs.
Why does this matter? 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 should older adults eat?
Most older adults should aim for at least 1.0 to 1.2 g per kg a day. That's the main advice from PROT-AGE, an international group of experts on aging.
The group was set up by the European Union Geriatric Medicine Society, working with other scientific organizations. It looked at the research for people over 65 and published its advice in 2013.
The basic minimum for all adults (the RDA) is 0.8 g of protein per kg of body weight a day. Here's how PROT-AGE's advice compares:
- 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. PROT-AGE defines severe as an estimated GFR (a measure of kidney function) below 30. Follow your doctor's advice.
What about ages 50 to 65? PROT-AGE's advice covers people over 65. Our protein calculator uses at least 1.0 g per kg for anyone 50 or older, as a simple starting point.
What does that look like in grams?
Multiply your weight in kilograms by 1.0 and by 1.2. Here's the math for a few body weights, next to the basic RDA:
| Body weight | 0.8 g/kg (RDA) | 1.0 g/kg | 1.2 g/kg |
|---|---|---|---|
| 130 lb (59 kg) | 47 g | 59 g | 71 g |
| 150 lb (68 kg) | 54 g | 68 g | 82 g |
| 180 lb (82 kg) | 66 g | 82 g | 98 g |
| 200 lb (91 kg) | 73 g | 91 g | 109 g |
What I find interesting is the size of the gap. For a 150 lb person, the RDA says 54 g. PROT-AGE says 68 to 82 g. That's 14 to 28 g more a day, about the protein in a cup of Greek yogurt.
If that same person is ill, 1.2 to 1.5 g per kg works out to about 82 to 102 g a day.
Should you spread protein across your meals?
It's a practical way to reach your daily total. Many people eat most of their protein at dinner. Including a protein food at breakfast, lunch, and dinner makes the total easier to hit.
To be clear, this is a practical tip, not a proven rule. PROT-AGE says the evidence on protein timing isn't strong enough yet for specific advice. The daily total is the part the experts agree on.
Here's one example day, using the foods in the table below:
- Breakfast: 1 cup plain nonfat Greek yogurt, 23 g
- Lunch: 4 oz canned tuna, 22 g
- Dinner: 1 cup cooked lentils, 18 g
- Anytime: 1 cup 2% milk, 8 g
That adds up to 71 g. It lands inside the 68 to 82 g range for a 150 lb person.
What are easy high-protein foods after 50?
Dairy, eggs, canned fish, tofu, and lentils 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.
Does exercise matter as much as protein?
Yes. Protein and exercise work best together. PROT-AGE recommends both endurance exercise (like walking or cycling) and strength exercise (like light weights or resistance bands).
The key is a level that is safe for you and that you can handle. Ask your doctor what is right for you.
What can you order when eating out after 50?
Egg dishes, grilled chicken, and simple sandwiches are good bets. 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.
Check with your doctor first if this applies to you
If you have kidney disease or another health condition, talk to your doctor before eating more protein. People with severe kidney disease who are not on dialysis may need to limit protein.
The bottom line
After 50, aim for at least 1.0 to 1.2 g of protein per kg of body weight a day. That's about 68 to 82 g for a 150 lb person. Spread it across your meals, and pair it with regular exercise.
If you have kidney disease or other health conditions, talk to your doctor first. Get your own number with our protein calculator.