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March 2026
Protein Needs as We Age
Protein is an essential nutrient and plays a critical role in healthy aging. As we age muscle mass is lost, resulting in weakness, reduced mobility and increased risk of falling. Protein is vital to prevent muscle loss. If left unchecked, sarcopenia (the progressive loss of muscle mass that occurs with aging) is the result. Research suggests that most older adults can benefit from increasing protein intake, and sarcopenia can be reversed or slowed. Some individuals may need to limit protein due to medical issues, however, not eating enough protein is a more common problem than eating too much. A healthy eating pattern with adequate protein and physical activity supports muscle mass, vital to maintaining independence and optimal health.
How Much Protein Daily?
- The Dietary Guidelines for protein is 46 grams for women and 56 grams for men daily, to meet basic nutritional needs.
- Your requirements may be different. Protein needs depend on your body weight and medical conditions, including kidney disease.
- As one ages, protein requirements may increase. Check with your physician before making any dietary changes.
- If you experience lingering fatigue, are constantly hungry, losing muscle or get sick more often, your protein intake may not be adequate.
Healthy adults 65+recommendations are 1.0-1.2 grams per 2.2 pounds. If you weigh 150 pounds, you would need 68-82 grams of protein daily.
Protein Rich Foods: Focus on fish, poultry, lean meat, eggs, legumes and reduced-fat dairy products. Use the “Nutrition Facts” panel on packaged foods for protein content– be sure to check the portion size on the label.
Poultry |
26g |
Tuna/Sardines |
21g |
Almonds (¼ c) |
8g |
Lean Beef |
23g |
Greek Yogurt (1 c) |
22g |
Nut Butter (2T) |
4-8g |
Fish |
21g |
Yogurt (1 c) |
8-11g |
Quinoa |
4g |
Egg (1) |
6g |
Egg Whites (2) |
8g |
Legumes |
8g |
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