Protein for Seniors: How Much You Need and Easy Ways to Get It

Most adults need at least 0.8 grams of protein for every kilogram they weigh, and an expert group has suggested that healthy adults 65 and older may do better with 1.0 to 1.2 grams per kilogram. For a 154-pound person, that works out to roughly 56 to 84 grams a day. The easiest way to get there is to include a protein food at every meal rather than trying to eat it all at dinner.

Why protein matters more as we get older

Protein is the building material for muscle, skin, and many of the substances the body uses to repair itself and fight infection. Throughout life, the body is constantly breaking down and rebuilding these tissues, and the protein you eat supplies the raw parts.

As the years go by, many people find that their appetite shrinks, their meals get smaller, and their muscles are slower to respond to activity. Eating enough protein, along with staying active, is one practical way to support the strength you rely on for everyday tasks such as climbing stairs, carrying groceries, and getting up from a chair. Strong legs and hips also play a part in staying steady on your feet, which is why protein often comes up in conversations about preventing falls.

Protein is not a cure for anything, and more is not automatically better. The goal is simply to eat enough, regularly, as part of a balanced diet.

How much protein do you need each day?

There are two reference points worth knowing:

• The Recommended Dietary Allowance (RDA): 0.8 grams of protein per kilogram of body weight per day. This comes from the National Academies and applies to adults in general.
• The PROT-AGE suggestion: In 2013, an international expert group suggested that healthy adults aged 65 and older aim for 1.0 to 1.2 grams per kilogram per day.

Many people use the RDA as a floor and the PROT-AGE range as a reasonable goal if they are healthy and their doctor agrees. Your own needs can be different, especially if you have a long-term health condition, so it is worth raising the topic at your next checkup.

Working out your number: a step-by-step example

Protein recommendations use kilograms, but most Americans know their weight in pounds. The conversion is simple: 1 kilogram equals 2.2 pounds, so divide your weight in pounds by 2.2.

Example: a person who weighs 154 pounds

1. Convert to kilograms: 154 ÷ 2.2 = 70 kg.
2. RDA level: 70 × 0.8 = 56 grams of protein a day.
3. Lower end of the PROT-AGE range: 70 × 1.0 = 70 grams a day.
4. Upper end of the PROT-AGE range: 70 × 1.2 = 84 grams a day.

So this person's reference range is about 56 grams at minimum, with 70 to 84 grams as a possible goal for a healthy older adult. Split over three meals, 84 grams is 28 grams per meal (84 ÷ 3 = 28), and 70 grams is a little over 23 grams per meal.

Quick reference by body weight

The table below rounds each figure to the nearest whole gram. If your weight falls between two rows, use the protein calculator for an exact figure.

One point to keep in mind: these calculations use your current weight. If you have been gaining or losing weight without trying, mention it to your doctor before settling on a number. Our guide to BMI for older adults explains why weight alone can be misleading later in life.

Easy ways to get more protein

You do not need special products to meet your protein needs. Ordinary foods from the grocery store work well, and many are soft, quick to prepare, and budget friendly.

Good everyday protein foods

• Eggs — scrambled, boiled, or in an omelet with vegetables.
• Dairy — milk, yogurt, cottage cheese and cheese.
• Fish — including canned tuna, salmon and sardines, which keep well in the pantry.
• Poultry and lean meat — chicken, turkey, and lean cuts of beef or pork.
• Beans, lentils and peas — in soups, stews, chili or salads.
• Tofu and other soy foods — mild in flavor and easy to chew.
• Nuts, seeds and nut butters — on toast, oatmeal or fruit.

Simple habits that add up

• Start the day with protein. Breakfast is often the lightest meal. Adding an egg, a cup of yogurt or a spoon of peanut butter can make a real difference.
• Build each plate around a protein food. Choose it first, then add vegetables, fruit and whole grains around it.
• Keep easy options on hand. Canned fish, canned beans, eggs and cheese need little preparation on days when cooking feels like a chore.
• Upgrade soups and salads. Stir beans or lentils into soup, or top a salad with chicken, egg or cheese.
• Choose protein-rich snacks. Cottage cheese with fruit, a handful of nuts, or cheese with whole-grain crackers.
• Make chewing easier if needed. Soft foods such as eggs, yogurt, fish, tofu and well-cooked beans are good choices if dentures or sore teeth make meat hard to eat.

Protein works best with movement

Eating protein gives your muscles the materials they need, but muscles grow and stay strong when they are used. The CDC recommends that adults 65 and older do muscle-strengthening activities on at least two days a week, working all the major muscle groups. That can include resistance bands, light weights, or exercises such as standing up from a chair.

Pairing regular activity with enough protein is a sensible combination. Our exercise guidelines for older adults explain the weekly targets in plain terms.

When to talk to your doctor

Check with your doctor or a registered dietitian before changing how much protein you eat if:

• You have kidney disease, or have been told your kidney function is reduced. People with kidney disease should follow their doctor's advice on protein.
• You are losing weight without trying, or your appetite has dropped noticeably.
• You have trouble chewing or swallowing.
• You have diabetes, liver disease, or another long-term condition that affects your diet.

Medicare covers medical nutrition therapy for people with diabetes or kidney disease, so ask your doctor whether you qualify. You can also bring up nutrition at your yearly Medicare Annual Wellness Visit.

This guide is general health information for education. It is not medical advice and does not replace a visit with your doctor or pharmacist. Never start, stop or change a medicine without talking to them. In an emergency call 911. Spotted an error? Let us know.