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How Much Protein Do Seniors Need? The Evidence-Based Range for Adults Over 65
- Emma Mattison
- 1 day ago
- 5 min read
How Much Protein Do Seniors Need? The Evidence-Based Range for Adults Over 65
When it comes to protein for mature adults—especially adults over 65—there’s a strong body of research showing that higher protein intake tends to work better than the bare-minimum recommendation for preserving muscle, strength, and independence. How much protein do seniors need? A practical “ideal” range many experts use (depending on health status and training) is about 1.2–2.0 grams of protein per kilogram of body weight per day—and yes, kilograms, not pounds.
Stick with me, because the why matters, and so does the how (how to calculate your number, how to distribute it across the day, and how to choose protein sources that actually support long-term health).
Protein intake for older adults: Why requirements go up after 65
Once we cross midlife, we enter a higher-risk zone for sarcopenia—age-related muscle loss. This isn’t just an “aesthetic” issue. Muscle is a metabolically active tissue that supports balance, mobility, glucose regulation, and daily function. And here’s the connection people miss: losing muscle can also worsen bone health over time, because strong muscles provide mechanical tension that helps stimulate and maintain bone.
The RDA is not the target for thriving
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg/day. That number exists primarily as a baseline to prevent deficiency in the general population, not as a performance, longevity, or “maintain muscle at 70+” target.
And here’s the part that should stop you in your tracks: it’s estimated that 38% of adult men and 41% of adult women in the U.S. consume less than even the RDA. So when someone tells me, “I eat protein at every meal,” my next question is: Are you eating enough of it?
Muscle “anabolic resistance”: Why older adults may need more protein
A key reason higher protein helps after 65 is something you’ll hear described as anabolic resistance—older muscle tends to respond less robustly to the same protein dose compared to younger adults. In plain English: you may need a higher-quality dose per meal to get the same muscle-building signal.
This is where leucine comes in—an essential amino acid that plays a major role in triggering muscle protein synthesis. Many guidelines and reviews recommend choosing leucine-rich protein sources and building meals that consistently deliver a meaningful protein dose.
How to calculate your protein target (simple step-by-step)
Write down your body weight in pounds.
Convert pounds to kilograms: multiply by 0.45 (more precisely 0.454).
Multiply your kilograms by a number in the range 1.2 to 2.0.
If you’re newer to higher protein, smaller-framed, or endurance-heavy: start closer to 1.2.
If you strength train consistently, are rebuilding muscle, or tend to do better with a higher target: move up gradually toward 1.6–2.0 as appropriate.
My strongest advice before you jump to the high end
Track your current intake for 7 days first. If you’re used to a low-to-moderate protein intake, going from “not enough” to “very high” overnight can backfire (digestive discomfort, appetite issues, inconsistency). Build it up week to week.
How much protein do seniors need? Don’t eat it all at once
Even if your daily total is solid, distribution matters. Research and expert commentary often point to getting roughly 25–30g (sometimes 25–35g) per meal as a practical target for older adults, rather than “light breakfast, medium lunch, giant dinner.”
Simple structure:
Breakfast: 25–35g
Lunch: 25–35g
Dinner: 25–35g
Optional snack: 10–25g (as needed to hit your daily total)
Best protein sources for adults over 65
This is where I’m going to call out the truth: “high protein” is not automatically “healthy.” The source matters.
Prioritize lean, high-quality, leucine-rich proteins
Greek yogurt, cottage cheese
Eggs
Poultry
Seafood—especially salmon (protein + omega-3s)
Legumes + soy foods (tofu, tempeh)
Limit processed meats (and be smart with red meat)
Processed meats are consistently the bigger red flag in the research conversation. The World Health Organization (IARC) classifies processed meat as carcinogenic and red meat as probably carcinogenic, based on the strength of evidence (not “risk equals smoking,” but evidence quality).
So if you’re increasing protein, don’t do it by eating bacon, deli meats, and ultra-processed options. Choose proteins that support cardiovascular health, too.
Is protein powder good for you?
Yes—protein powder can be okay. But here’s my caveat:
Use it as a supplement, not a meal replacement
I don’t want you swapping whole foods for shakes as your default. Use protein powder strategically when you genuinely need help reaching your target—especially if appetite is lower, chewing is harder, or life is busy.
Choose a leucine-rich option
Whey-based powders tend to be naturally leucine-rich, and some blends are designed with this in mind. (If you’re dairy-free, you can still do this well—just be more intentional with quality and amino acid profile.)
Here are some Protein Powders I have tried and recommend.
High protein and cancer risk: what the literature actually says
You may have heard headlines suggesting high protein is linked to cancer risk. One widely cited paper found that in adults 50–65, higher protein intake (especially from animal sources) was associated with higher mortality and cancer mortality, whereas in adults over 65, higher protein intake was associated with lower cancer and overall mortality.
My practical takeaway: don’t panic—be mindful of your protein sources (more plants/seafood/lean options; fewer processed meats), and pair nutrition with training.
Don’t leave out training (protein doesn’t magically become muscle)
If you don’t give your body a reason to use that protein—especially with resistance training—you’re missing the point. Protein supports the repair and building process; training provides the stimulus.
Important safety note: kidney/renal conditions
If you have known kidney disease (or you’re unsure), do not apply high-protein targets blindly. Protein needs can change substantially with chronic kidney disease, depending on stage and medical supervision. Talk to your clinician.
Key takeaways
For many adults 65+, aiming higher than the RDA is often beneficial: commonly ~1.2 g/kg/day and up, with individual context determining how high you should go.
The RDA (0.8 g/kg/day) is a deficiency-prevention floor—not a muscle-preservation strategy for older adults.
Spread protein across the day (often ~25–30g per meal as a practical anchor).
Choose high-quality, lean, minimally processed protein sources, and don’t “upgrade protein” by increasing processed meats.
Use protein powder to support, not replace, a whole-food foundation.
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