Muscle is built from protein, and your body is always breaking muscle down and rebuilding it. With age, the rebuilding gets less efficient. The PROT-AGE expert group, an international team that reviewed the evidence on protein and aging, describes older people as needing to make up for a weaker response to the protein they eat, and for the demands of illness.
That’s why the amount that works for a 30-year-old can fall short at 70, and why protein and strength training belong together. The group recommends both endurance and resistance exercise at levels that are safe and tolerated, plus a higher protein intake for people who are exercising and otherwise active.
What the numbers mean
PROT-AGE recommends that healthy adults over 65 average at least 1.0 to 1.2 g of protein per kg of body weight per day, and at least 1.2 g per kg for older adults who exercise and are otherwise active. To convert pounds to kilograms, divide by 2.2.
This is an expert position paper, not a controlled trial. It’s a minimum-style recommendation, not a limit, and it addresses people over 65, so it doesn’t directly cover ages 50 to 64.
You may see a higher range too. The 2025 to 2030 Dietary Guidelines for Americans list a protein goal of 1.2 to 1.6 g per kg of body weight a day, adjusted to your calorie needs. That’s above the 0.8 g per kg Recommended Dietary Allowance, which was set to meet the needs of nearly all healthy adults. The Guidelines text doesn’t explain the difference or give a separate number for people over 65, so treat these as different yardsticks, not one rule.
Some people need individual advice instead of a general number. The same paper names severe kidney disease (not on dialysis) as an exception, where protein may need to be limited, and says most older adults with an acute or chronic illness need more protein than healthy older adults, depending on the illness. If that’s you, ask your clinician or a registered dietitian.
Where protein comes from
Most people do better with a habit than a calculator, and it’s easier to include a protein food at each meal than to count grams. These are approximate amounts for common foods; labels and portions vary, so check the package.
| Food | Typical portion | Protein (approx.) |
|---|---|---|
| Egg | 1 large | 6 g |
| Greek yogurt | 3/4 cup | 15 to 20 g |
| Cottage cheese | 1/2 cup | 12 to 14 g |
| Milk | 1 cup | 8 g |
| Canned tuna | 3 oz | about 20 g |
| Cooked chicken breast | 3 oz | about 25 g |
| Cooked lentils | 1/2 cup | about 9 g |
| Firm tofu | 1/2 cup | about 10 g |
Putting it on the plate
A useful rule of thumb is to include a protein food in each meal and snack instead of loading it all into dinner. The PROT-AGE group says evidence on the best timing and on protein quality isn’t strong enough for specific rules, so there’s no magic schedule. Spreading it out is simply a practical way to reach your total without one huge portion.
- Breakfast: eggs or Greek yogurt with fruit, instead of toast and jam alone.
- Lunch: add beans, lentils, tuna, chicken or tofu to a salad or soup.
- Snacks: cottage cheese, a handful of nuts, a glass of milk, or hummus with vegetables.
- Dinner: make a palm-sized portion of fish, poultry, lean meat, tofu or beans the center of the plate.
- Plant protein counts. Beans, lentils, tofu, nuts and seeds all help, and a mix across the day is a sound approach.
Name the protein in one meal
About 3 minutes · Very easy. This is a thinking step, not a diet change.
Choose one meal today and identify a protein food you already enjoy and can include.
Steps
- How to start
- Think of your next meal. Which food in it could be your protein, such as eggs, beans, fish, yogurt, chicken, or tofu?
- You will need
- A meal you already plan to eat today.
- Done when
- You named one protein food for one meal.
Shakes, powders and strength work
Food first is a good default, because food brings other nutrients with it. A shake can be a convenience if your appetite is small or you’re recovering from an illness. If you have kidney disease or another medical condition, ask your clinician or a registered dietitian before adding supplements.
Protein and strength training are often discussed together. In trials of protein supplements alongside resistance training in healthy adults, extra protein stopped adding muscle gain above about 1.6 g per kg per day, and the benefit was smaller at older ages. That’s context about muscle-gain trials, not a target for you and not a safe upper limit.
Your next step
The Fit after 50 protein calculator shows guidance matched to your situation.
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