From around middle age, adults gradually lose muscle mass and strength — a process that accelerates later in life. Muscle matters for more than appearance. It supports balance, mobility, metabolic health and independence.
Protein intake is one of the factors that influence how well muscle is maintained, alongside physical activity, especially resistance training. Yet many older adults eat less protein than they need, often concentrating most of it in one meal.
Key Takeaways
- The standard RDA for protein is 0.8 grams per kilogram of body weight per day, but many experts suggest 1.0 to 1.2 g/kg for healthy older adults.
- Spreading protein across meals — for example 25 to 30 grams at each — may support muscle better than eating most of it at dinner.
- Resistance exercise and adequate protein work together to maintain muscle.
- People with kidney disease or other medical conditions should follow their clinician’s protein advice.
This article is general information, not personalised dietary advice.
How much protein?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. It is designed to meet the needs of most healthy people, but it is a minimum, not an optimal intake for all ages.
Expert groups focused on older adults have suggested higher intakes:
- 1.0 to 1.2 g/kg per day for healthy adults over 65
- Higher amounts for some older adults with acute or chronic illness, as advised by their clinician
For a person weighing 70 kilograms (about 154 pounds), that means:
- RDA: about 56 grams per day
- 1.0 to 1.2 g/kg: about 70 to 84 grams per day
To convert pounds to kilograms, divide by 2.2.
Why spreading protein matters
Muscle protein synthesis — the process of building and repairing muscle — responds to the protein in each meal. Some research suggests that older adults may need a larger amount of protein per meal to stimulate this process than younger adults, a phenomenon sometimes called “anabolic resistance.”
A common pattern in Western diets is a small amount of protein at breakfast, a moderate amount at lunch and a large amount at dinner. Some experts suggest a more even distribution, with roughly 25 to 30 grams of protein at each main meal.
The evidence on distribution is still developing, but a more even pattern is a practical way to reach a higher daily total.
Food sources and approximate protein content
- Chicken breast, cooked, 3 oz: about 26 grams
- Salmon, cooked, 3 oz: about 22 grams
- Greek yogurt, plain, 3/4 cup: about 15 to 18 grams
- Cottage cheese, 1/2 cup: about 12 to 14 grams
- Eggs, 2 large: about 12 grams
- Lentils, cooked, 1 cup: about 18 grams
- Tofu, firm, 1/2 cup: about 10 to 20 grams depending on type
- Milk, 1 cup: about 8 grams
- Peanut butter, 2 tablespoons: about 7 to 8 grams
- Almonds, 1 oz: about 6 grams
Amounts vary by product. Check labels on packaged foods.
Sample day
- Breakfast: Greek yogurt with berries and nuts, plus an egg (about 25 grams)
- Lunch: lentil soup with whole-grain bread and cheese (about 25 grams)
- Dinner: salmon with vegetables and potatoes (about 25 to 30 grams)
- Snack: milk or cottage cheese (about 8 to 12 grams)
Pair protein with resistance exercise
Protein alone does not build muscle. Resistance training — using weights, resistance bands or body weight — is the main stimulus. US physical activity guidelines recommend muscle-strengthening activity on two or more days a week for adults, along with aerobic activity and balance training for older adults.
When to be cautious
- Kidney disease: people with chronic kidney disease may need to limit protein. Follow your clinician’s advice.
- Appetite loss: older adults with poor appetite may struggle to eat enough. Small, protein-rich snacks and fortified foods can help.
- Unintentional weight loss: discuss this with a clinician.
Frequently Asked Questions
Are protein supplements necessary? Most people can meet needs from food. Supplements can help people who struggle to eat enough.
Is plant protein as good as animal protein? Plant proteins can meet needs, especially when varied. Some plant proteins are lower in certain amino acids, so a mix of sources helps.
Can too much protein be harmful? For healthy adults, intakes in the ranges discussed here are generally considered safe. People with kidney disease should seek advice.
Does protein help with bone health? Adequate protein, along with calcium and vitamin D, supports bone health.
The bottom line
Many adults over 50 benefit from more protein than the minimum RDA, spread through the day and combined with regular strength training. Check with your clinician if you have kidney disease or other conditions affecting diet.