Why Protein Matters More With Age
Muscle mass naturally declines with age, especially after 60. This loss of muscle and strength—called sarcopenia—increases the risk of falls, frailty, and loss of independence.
Protein provides the building blocks your body needs to maintain muscle. As we age, muscles become less responsive to protein (sometimes called "anabolic resistance"), which means older adults may need more protein than younger adults.
How Much Protein Do You Need?
- The standard recommendation (RDA) is 0.8 grams per kilogram of body weight per day (about 0.36 grams per pound)
- Many experts recommend 1.0–1.2 g/kg per day for healthy older adults
- 1.2–1.5 g/kg per day or more may be helpful for older adults who are active, recovering from illness, or losing weight
Example: A 160-pound (73 kg) adult would aim for roughly 73–88 grams of protein per day at 1.0–1.2 g/kg.
People with kidney disease should talk with their provider before increasing protein.
Spread It Throughout the Day
Rather than eating most protein at dinner, aim for about 25–35 grams of protein per meal. This may better support muscle building.
Great Protein Sources
- Fish and seafood
- Chicken and turkey
- Eggs
- Greek yogurt and cottage cheese
- Lean beef and pork
- Beans, lentils, and chickpeas
- Tofu, tempeh, and edamame
- Protein shakes when needed
Protein Works Best With Strength Training
Eating more protein alone won't build muscle. Combining adequate protein with resistance training at least twice a week is the most effective way to preserve and build muscle as you age.
Special Note on Weight Loss
If you're losing weight—including with GLP-1 medications—prioritizing protein and strength training is especially important to help preserve muscle.
For personalized nutrition guidance, talk with a Heva specialist: Talk to a Heva Specialist
The Bottom Line
Most older adults benefit from eating more protein than the standard recommendation—around 1.0–1.2 g/kg per day—spread across meals and paired with strength training.