Reviewed by Dietitian Casey Wing, RD, CD
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Key Points
Adults over 50 may need 1 to 1.2 grams of protein per kilogram of body weight daily to preserve muscle.
Spread protein intake throughout the day by including it in meals and snacks for better muscle support.
Combine diverse protein sources, like legumes, grains, eggs and nuts, to meet daily protein needs.
Protein becomes even more essential with age, yet many adults over 50 may not be getting enough. While the standard protein recommendation for adults is 0.8 grams per kilogram of body weight per day, research suggests older adults may benefit from more, as aging affects muscle mass, strength and how the body uses protein. So, how much protein do you really need after 50? Here’s what registered dietitians recommend.
How Much Protein You Should Eat Every Day
Protein needs are higher for adults over 50. “This is because aging is associated with a natural decline in muscle mass, known as sarcopenia, which increases the need for dietary protein to maintain muscle health,” explains Lauren Manaker, M.S., RDN, LD.
Although the Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts recommend older adults consume more, about 1 to 1.2 grams per kg of body weight per day. For someone who weighs 150 pounds, this roughly translates to 68 to 82 grams of protein per day. However, this is general guidance, and your specific needs may differ.
Illness, age, activity level, medical conditions and overall health can affect protein needs. “Additionally, hormonal changes, such as those associated with menopause, can impact muscle mass and protein metabolism, further emphasizing the importance of adequate protein intake,” says Manaker. As each person’s protein needs are unique, a registered dietitian can help you determine the appropriate amount of protein to consume to support your goals and overall health.
Why You Need Protein
“Protein is essential for nearly every function in the body,” says Manaker. Protein does far more than support your gym goals. “It serves as the building blocks for muscles, bones, skin and organs and plays a critical role in producing enzymes, hormones and antibodies,” she explains. Furthermore, protein is key for brain health and the immune system.
Protein needs change with age due to physiological changes that reduce muscle mass and alter how the body uses and responds to protein. “Both bones and muscles become catabolic (or break down) at a slow rate as you age,” explains Toby Amidor, M.S., RD. “As you age, the rate of catabolic processes for both bones and muscles increases, leading to sarcopenia: the progressive, age-related loss of muscle mass, strength and function,” she adds. In fact, muscle mass declines an average of 0.3% to 0.8% each year after the age of 30, and muscle strength deteriorates at a rate of 2% to 4% every year, particularly after age 50 to 60.
Declines in muscle mass and strength can lead to reduced mobility and an increased risk of falls and fractures. Research indicates that a higher protein intake—defined as at least 1 to 1.2 g/kg/day—is dose-dependently linked to lower progression from pre-frailty to frailty and potentially greater recovery back to non-frail states. This is significant, as greater frailty can limit mobility and increase the risk of falls.
How your body uses and responds to protein also changes. “As you age, the body becomes less efficient at using protein, meaning that older adults need a bit more protein to achieve the same effects as younger individuals,” says Lisa Young, Ph.D., RDN. In other words, muscle is less responsive to stimuli, like dietary protein or exercise, and therefore requires more stimuli to synthesize the protein necessary for preserving muscle mass. Researchers refer to this scenario as anabolic resistance.
In other words, getting enough protein after 50 is essential for preserving muscle and supporting healthy aging.
Tips to Incorporate Protein
Try these dietitian-approved tips to help get enough protein in your meals and snacks.
Spread protein throughout the day. “Aim to include some protein at each meal rather than ‘saving up’ and consuming most of it at dinner,” says Young. Distributing protein intake throughout the day can help ensure you get enough protein to support muscle and overall health.
Include protein in snacks. Manaker recommends snacking on hard-boiled eggs for a quick, portable option. “They’re not only a high-quality protein but also contain choline, a nutrient that supports brain health at all life stages,” she says. A single egg delivers 6 to 8 grams of protein, depending on size.
Focus on a mix of protein sources at meals. Many foods provide protein. Create well-rounded, protein-rich meals by pairing whole grains, legumes, animal proteins, plant proteins and seeds. Add beans or edamame to salads and stir-fries, cook oats or whole grains in dairy milk or soy milk, or top bowls, soups or pastas with seeds, nuts, cheese or nutritional yeast. These small changes add up to help you increase the amount of protein in your overall diet.
Start your day with a high-protein breakfast. Most older adults struggle with getting enough protein, let alone at breakfast. Young recommends starting the day with a protein-rich breakfast to help set the tone. She suggests trying strained (Greek-style) yogurt with fruit or eggs with whole-grain toast. Amidor recommends cooking oatmeal in dairy milk or soy milk to boost protein content. Starting your day with a high-protein breakfast is one way to help you consume adequate protein.
Our Expert Take
Many adults over 50 may benefit from a higher protein intake of 1 to 1.2 grams per kilogram of body weight per day to help preserve muscle, strength and mobility. The key is to spread protein intake throughout the day, including it at all meals and snacks rather than relying on a single protein-heavy meal. Include a mix of protein sources at meals to help keep food fun and diversify intake of other nutrients. Simple habits, like starting with a protein-rich breakfast, adding legumes to dishes, or sprinkling seeds, nuts, cheese or nutritional yeast on meals, can make it easier to meet these higher protein needs.
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