Why protein needs rise with age
As we get older, the body gets less efficient at using the protein we eat to build and repair muscle. Illness and time spent inactive can speed up muscle loss. An expert group called PROT-AGE reviewed the research and said older adults need more protein than younger adults to stay strong and independent.
Muscle is not only about looks. It helps you climb stairs, carry groceries, and stay steady on your feet.
What this version sets up for you
This page starts with the "Healthy aging (50+)" goal and an age of 60. That gives a range of 1.0 to 1.2 grams per kilogram of body weight. Change the age to your own.
For any adult 50 or older, the calculator never drops below 1.0 g/kg, whatever goal you pick. So if you pick "Maintain weight" after 50, your range starts at 1.0 g/kg instead of the usual 0.8.
For example, a 60-year-old woman who is 5 ft 5 in (165 cm) and 145 lb (66 kg) gets about 65 to 80 grams of protein a day. That is about 22 to 27 grams at each of three meals.
Tips for women and men over 50
- Put protein in every meal. Breakfast is often the easiest one to improve. Eggs, Greek yogurt, cottage cheese, or a glass of milk all help.
- Add strength exercise. PROT-AGE recommends exercise along with protein. If you work out often, try the "Build muscle" goal to compare.
- Check with your doctor if you have kidney disease, diabetes, or take several medicines.
For meal ideas, read our guide to protein after 50 or visit our page for adults 50+. You can also go back to the main protein calculator.