Over 60? You May Be Eating Less Protein Than Your Body Needs

Protein becomes more important as you get older.

It helps you maintain muscle, recover from exercise, stay strong, and continue doing everyday things like walking, climbing stairs, carrying groceries, and getting out of a chair.

The problem?

Many older adults may not be eating enough.

How Much Protein Do You Need?

The basic Recommended Dietary Allowance for adults is 0.8 grams of protein per kilogram of body weight per day.

But research suggests many healthy adults over 65 may benefit from more.

The PROT-AGE Study Group recommends roughly 1.0 to 1.2 grams of protein per kilogram of body weight each day for healthy older adults.

Review the research here.

That sounds complicated, so here is an easier way to look at it:

• 120 pounds: about 55–65 grams per day

• 140 pounds: about 64–76 grams

• 160 pounds: about 73–87 grams

• 180 pounds: about 82–98 grams

• 200 pounds: about 91–109 grams

•  

These are general ranges, not exact prescriptions.

Why Does Protein Matter More After 60?

As we age, we naturally tend to lose muscle.

Our muscles may also become less responsive to smaller amounts of protein. Researchers sometimes call this “anabolic resistance.”

That means protecting muscle may require more attention to both nutrition and strength training than it did when you were younger.

Research has found that higher protein intake, especially when combined with resistance exercise, can help older adults maintain or improve lean muscle mass.

Review the research here.

The Easiest Way to Get More Protein

Do not try to eat all your protein at dinner.

Instead, spread it throughout the day.

A simple target is to aim for roughly 20–30 grams of protein at each main meal, depending on your individual needs.

Research suggests that approximately 25–30 grams of high-quality protein in a meal may help stimulate muscle protein building in older adults.

Review the study here.

Here is what that can look like:

Breakfast

Instead of just toast or cereal, try:

• Eggs with Greek yogurt

• Cottage cheese with fruit

• Greek yogurt with berries

• Eggs with whole-grain toast

Lunch

Build your meal around:

• Chicken

• Tuna

• Turkey

• Beans

• Cottage cheese

Dinner

Choose a protein such as:

• Fish

• Chicken

• Lean beef

• Turkey

• Beans or lentils

• Tofu

A Simple Protein Rule

At each meal, ask yourself:

“Where is my protein?”

If you cannot easily identify it, add one.

You do not need protein shakes, expensive supplements, or complicated meal plans to get started.

Regular foods can do the job.

Do Not Forget Strength Training

Protein works even better when you give your muscles a reason to stay strong.

Research shows that combining protein with resistance exercise can improve muscle mass and strength in older adults.

Review the research here.

Strength training does not have to mean heavy lifting.

It can include:

• Chair squats

• Wall push-ups

• Resistance bands

• Light dumbbells

• Weight machines

• Step-ups

Even two strength-training sessions per week can be a great place to begin.

Start With This This Week

Do not overhaul your entire diet.

Focus on three things:

1. Add a protein source to breakfast.

2. Include protein at every meal.

3. Complete two strength-training sessions this week.

That is it.

Simple actions repeated consistently can make a big difference over time.

The Bottom Line

After 60, protein is not just about building bigger muscles.

It is about protecting your strength, mobility, independence, and quality of life.

You may not need a perfect protein target every day.

But if you start asking, “Where is my protein?” at each meal, you will already be moving in the right direction.

Need help figuring out what nutrition and exercise approach is right for you? Call Coach Seth at 330-221-1547 to get started.

If you have kidney disease or another medical condition that affects your protein needs, speak with your doctor or registered dietitian before significantly increasing your protein intake.