How Much Protein Do Adults Over 50 Need?
Why Protein Becomes Even More Important as We Get Older
HEALTH
Coach Marcus Jones
7/23/202610 min read
If you're over 50 and trying to stay strong, maintain muscle, manage your weight, or simply remain active and independent as you get older, there's one nutrient you need to pay attention to:
PROTEIN.
Yesterday, we talked about whether you can build muscle after 50.
The answer was YES!
But lifting weights is only part of the equation.
You also have to give your body the nutritional building blocks it needs to maintain and build muscle.
That's where protein comes in.
And here's something many people don't realize:
Getting enough protein may become increasingly important as we get older.
So how much do you actually need?
Is it 50 grams?
100 grams?
150 grams?
Should everybody over 50 drink protein shakes?
Let's separate the facts from the gym talk.
QUICK ANSWER: HOW MUCH PROTEIN DO ADULTS OVER 50 NEED?
The current U.S. Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams per kilogram of body weight per day.
However, several expert groups studying nutrition and healthy aging have suggested that healthy adults over 65 may benefit from approximately 1.0–1.2 grams of protein per kilogram of body weight per day to help maintain muscle mass and physical function. 1 kilogram is approximately 2.2 pounds.
People who exercise regularly, are recovering from illness, or have certain health conditions may have different needs.
And this is important:
More protein is NOT automatically better for everyone.
Your ideal intake depends on your age, body size, activity level, health, goals, total diet, kidney function, and other individual factors.
That's why protein recommendations should be personalized when necessary.
Why Does Protein Matter So Much After 50?
Protein isn't just something bodybuilders need.
Protein is involved in maintaining and repairing tissues throughout your body.
And when we're talking about healthy aging, one of the biggest reasons protein matters is:
MUSCLE.
As we discussed yesterday, aging is associated with gradual changes in muscle mass, strength, and function.
Resistance training gives your muscles a reason to adapt.
Protein provides amino acids your body can use as part of the process of maintaining and building muscle tissue.
Think about it this way:
Strength training sends the message.
Nutrition provides the materials.
You want both working together.
The Official Protein Recommended Daily Allowance (RDA): 0.8 Grams Per Kilogram
Let's start with the established baseline.
The adult RDA for protein is:
0.8 grams per kilogram of body weight per day.
Notice something important.
That's kilograms, not pounds.
To convert pounds to kilograms:
Body weight in pounds ÷ 2.2 = kilograms
Then:
Kilograms × 0.8 = grams of protein
For example:
A 176-pound person weighs approximately 80 kilograms.
80 × 0.8 = 64 grams of protein per day
A 220-pound person weighs approximately 100 kilograms.
100 × 0.8 = 80 grams of protein per day
But here's where the conversation gets interesting.
The RDA and what may be considered an optimal intake for some older adults aren't necessarily the same thing.
Some Experts Recommend More Protein for Older Adults
The PROT-AGE Study Group reviewed research on protein requirements in older adults and recommended that healthy adults over 65 consume approximately:
1.0–1.2 grams of protein per kilogram of body weight per day.
[Source 1]
The ESPEN Expert Group reached a similar conclusion, recommending at least 1.0–1.2 g/kg/day for healthy older adults.
[Source 2]
Why?
Researchers have found that aging can affect the body's muscle-building response to dietary protein.
Sometimes you'll hear this described as anabolic resistance.
In simple terms:
The muscle of an older adult may not respond to a given protein-containing meal exactly the same way younger muscle does.
That is one reason researchers have investigated whether older adults may benefit from consuming somewhat more protein than the standard adult RDA.
What Does 1.0–1.2 g/kg Actually Look Like?
Let's make this practical.
Suppose someone weighs 176 pounds.
176 ÷ 2.2 = approximately 80 kilograms
At 1.0 g/kg:
80 × 1.0 = 80 grams per day
At 1.2 g/kg:
80 × 1.2 = 96 grams per day
So that range would be approximately:
80–96 GRAMS OF PROTEIN PER DAY.
Now consider someone weighing 220 pounds.
220 ÷ 2.2 = approximately 100 kilograms
At 1.0 g/kg:
100 grams
At 1.2 g/kg:
120 grams
That would give a range of approximately:
100–120 GRAMS PER DAY.
But don't automatically take your body weight, multiply it by 1.2, and assume that's your personal prescription.
For people with obesity, certain medical conditions, altered kidney function, illness, or other special circumstances, healthcare professionals may use different approaches when estimating protein needs.
These calculations are examples—not individualized nutritional prescriptions.
What If You Exercise?
Now we're getting into an area that's particularly relevant to people who are strength training after 50.
The PROT-AGE Study Group noted that older adults who exercise may benefit from protein intake of 1.2 g/kg/day or higher, depending on their individual circumstances.
[Source 1]
But here's what I don't want you to do:
Don't hear that and immediately decide:
"Coach Marcus said I need 200 grams of protein!"
That's NOT what I'm saying.
Your individual requirements depend on your body, your activity, your goals, and your health.
The bigger lesson is:
If you're training hard, don't ignore your nutrition.
Exercise and nutrition work together.
Don't Eat All Your Protein at Dinner
Here's another mistake that's easy to make.
Someone may have:
Breakfast: Coffee and toast
Lunch: Small salad
Dinner: Giant steak
Technically, they may get a decent amount of protein by the end of the day.
But researchers have also become interested in how protein is distributed throughout the day.
A 2025 review discussing protein and aging noted research supporting protein-containing meals distributed across the day, with approximately 25–30 grams per meal discussed as a practical amount for stimulating muscle protein synthesis in older populations.
[Source 3]
That doesn't mean everybody needs exactly 30 grams at every meal.
But it gives us a useful principle:
DON'T SAVE ALL YOUR PROTEIN FOR DINNER.
Consider including a meaningful protein source at breakfast, lunch, and dinner.
What Does 25–30 Grams of Protein Look Like?
Depending on serving size and preparation, foods that can help provide substantial protein include:
Chicken
Turkey
Fish
Eggs and egg whites
Greek yogurt
Cottage cheese
Lean beef
Milk
Beans and lentils
Tofu
Tempeh
Soy foods
Protein-rich combinations of whole foods
And yes, protein powders can be convenient for some people.
But understand this:
Protein powder isn't magic.
It's simply another way of consuming protein.
You don't have to drink protein shakes to build muscle.
If you can meet your nutritional needs through food, that's perfectly fine.
If convenience makes a protein shake useful for you, that can be an option too.
Animal Protein vs. Plant Protein
Another question I hear is:
"Coach, does my protein have to come from meat?"
No.
Both animal and plant foods can contribute protein to your diet.
Animal sources may include:
Chicken
Turkey
Fish
Eggs
Dairy
Lean meats
Plant sources may include:
Beans
Lentils
Soy
Tofu
Tempeh
Peas
Nuts
Seeds
Whole grains
You don't necessarily have to choose one team.
For many people, a varied diet containing different protein sources works well.
What's important is your overall dietary pattern, total protein intake, nutritional quality, and individual health needs.
Protein and Strength Training Are Better Teammates Than Competitors
I want you to remember this:
Don't choose between protein and exercise.
We need to stop looking for one magic solution.
People ask:
"What's more important—lifting weights or eating protein?"
That's like asking:
"What's more important—the bricks or the construction crew?"
They have different jobs.
Resistance exercise stimulates adaptation.
Nutrition provides energy and nutrients that support the body's recovery and remodeling processes.
[Source 2]
That's why my message isn't:
Eat more protein and sit on the couch.
It's:
EAT WITH PURPOSE AND KEEP MOVING.
Protein Alone Won't Build the Body You Want
This deserves its own section.
You can eat chicken breasts all day long, but protein alone isn't going to replace:
Strength training
Physical activity
Adequate sleep
Recovery
Appropriate calorie intake
Fruits and vegetables
Healthy fats
Fiber
Hydration
Overall nutritional quality
Healthy aging isn't built around one nutrient.
Protein is important.
But it's part of a bigger picture.
Can You Eat Too Much Protein?
More isn't automatically better.
Extremely high protein intake isn't necessary for most people, and certain medical conditions can change how much protein is appropriate.
This is especially important for people with kidney disease or impaired kidney function.
The PROT-AGE recommendations specifically note that older adults with severe kidney disease who are not receiving dialysis can be an exception to higher-protein recommendations.
[Source 1]
So if you have kidney disease—or another condition requiring dietary management—don't use a general internet protein recommendation as your personal prescription.
Talk with your physician or registered dietitian.
That's exactly why individualized healthcare matters.
Don't Forget Calories
Here's something else people miss.
You can consume plenty of protein and still have a poor diet.
A 1,000-calorie fast-food meal containing protein doesn't automatically become healthy because it contains 40 grams of protein.
Look at the whole meal.
Ask yourself:
What else am I getting?
Fiber?
Vitamins?
Minerals?
Healthy fats?
Vegetables?
Whole foods?
Too much sodium?
Too much added sugar?
Too many calories?
Protein matters.
But the entire plate matters too.
A Simple Coach Marcus Protein Strategy
I'm a big believer in keeping things simple enough that people can actually do them.
Here's a practical approach to discuss with your healthcare professional or registered dietitian if appropriate for you:
1. INCLUDE PROTEIN AT BREAKFAST
Don't automatically make breakfast nothing but carbohydrates.
Consider eggs, Greek yogurt, cottage cheese, or another protein-containing food that fits your dietary needs.
2. INCLUDE PROTEIN AT LUNCH
Chicken, fish, beans, lentils, turkey, tofu, or another quality source.
3. INCLUDE PROTEIN AT DINNER
Build the meal around a quality protein source plus vegetables and other nutrient-dense foods.
4. USE SNACKS STRATEGICALLY
Greek yogurt, cottage cheese, nuts, seeds, or other protein-containing foods can help some people reach their needs.
5. USE PROTEIN POWDER FOR CONVENIENCE—NOT AS MAGIC
If you need it, fine.
If you don't, that's fine too.
6. COMBINE PROTEIN WITH STRENGTH TRAINING
Give your body both the stimulus and the nutrition.
What About Weight Loss After 50?
This is another reason protein deserves attention.
When someone wants to lose weight, the goal shouldn't simply be:
MAKE THE SCALE GO DOWN.
We want to think about what we're losing.
Maintaining muscle becomes increasingly important as we get older.
That means a good weight-management strategy should generally include appropriate nutrition and physical activity rather than relying exclusively on severe calorie restriction.
If you're trying to lose a significant amount of weight—especially if you have medical conditions—work with qualified professionals to develop an appropriate plan.
Your Protein Needs Are Personal
I want to emphasize this because social media loves universal rules.
You'll see:
"Everybody needs 150 grams!"
Or:
"Eat one gram per pound!"
Or:
"You don't need much protein at all!"
The truth isn't that simple.
Your needs can be affected by:
Age
Weight
Body composition
Exercise
Training goals
Calorie intake
Illness
Recovery
Kidney function
Overall health
Medications
Your complete dietary pattern
That's why general recommendations are useful starting points.
They're not personal prescriptions.
My 5 Protein Rules After 50
If you remember nothing else from today's article, remember these:
1. DON'T IGNORE PROTEIN
It plays an important role in maintaining muscle and physical function.
2. SPREAD IT THROUGHOUT YOUR DAY
Don't make dinner your only meaningful source of protein.
3. COMBINE PROTEIN WITH RESISTANCE TRAINING
Nutrition and exercise work together.
4. CHOOSE QUALITY FOOD SOURCES
Your overall diet still matters.
5. PERSONALIZE YOUR INTAKE
More isn't always better, and certain health conditions require individualized guidance.
DON'T JUST EAT MORE—EAT WITH PURPOSE
If you're over 50, I don't want you obsessing over every gram of protein you eat.
I want you to become aware.
Look at your meals.
Ask yourself:
"Where's my protein?"
Especially at breakfast.
Especially if you're strength training.
Especially if maintaining muscle and independence are priorities for you.
Yesterday we established something important:
YOU CAN BUILD MUSCLE AFTER 50.
Today we're adding another piece:
YOUR BODY NEEDS THE RIGHT NUTRITION TO SUPPORT THAT PROCESS.
Getting older doesn't mean becoming weaker.
But healthy aging doesn't happen automatically either.
We have to become intentional.
Train.
Eat with purpose.
Recover.
Stay consistent.
And take care of the body God gave you.
DON'T JUST GET OLDER. GET BETTER AT IT.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones
Medical & Nutrition Disclaimer
This article is provided for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition and should not be considered medical, nutritional, or dietary advice. Protein and calorie requirements vary based on age, body size, activity level, health status, medications, kidney function, and other individual factors. Consult your physician, registered dietitian, or another qualified healthcare professional before making significant changes to your diet, protein intake, exercise program, supplements, or wellness routine—particularly if you have kidney disease, diabetes, cardiovascular disease, another medical condition, take prescription medications, are pregnant, or have been advised to follow a medically restricted diet. Never disregard professional medical advice or delay seeking medical care because of information contained in this article.
Source Annotations & Further Reading
[Source 1] Bauer J, Biolo G, Cederholm T, et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013;14(8):542–559. PMID: 23867520.
The PROT-AGE Study Group recommended an average daily protein intake of at least 1.0–1.2 g/kg/day for adults over 65 to help maintain or regain lean body mass and function. The group discussed higher intake for some physically active people and people experiencing illness, while noting exceptions such as certain people with severe kidney disease.
[Source 2] Deutz NEP, Bauer JM, Barazzoni R, et al. Protein Intake and Exercise for Optimal Muscle Function With Aging: Recommendations From the ESPEN Expert Group. Clinical Nutrition. 2014;33(6):929–936. PMID: 24814383.
The ESPEN Expert Group recommended at least 1.0–1.2 g/kg/day for healthy older adults and emphasized combining adequate protein nutrition with physical activity, including resistance and aerobic exercise.
[Source 3] Protein and Aging: Practicalities and Practice. PubMed PMID: 40806046. 2025.
This review discusses protein requirements in aging populations and the importance of protein amount, quality, timing, and distribution. It reviews evidence supporting approximately 25–30 grams of protein per meal as a practical strategy for supporting muscle protein synthesis in many older adults. Individual requirements vary.
[Source 4] Coelho-Júnior HJ, et al. Relative Protein Intake and Physical Function in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2018;10(9):1330. PMID: 30235845.
This systematic review and meta-analysis found that older adults in higher relative-protein-intake groups demonstrated better performance in certain measures of lower-limb physical function and walking speed compared with groups consuming less than 0.8 g/kg/day. Because these were observational studies, the results demonstrate associations rather than proving that higher protein intake directly caused better physical function.
[Source 5] Hengeveld LM, et al. Prevalence of Protein Intake Below Recommended in Community-Dwelling Older Adults: A Meta-analysis Across Cohorts From the PROMISS Consortium. Journal of Cachexia, Sarcopenia and Muscle. 2020. PMID: 32548960.
Across 8,107 community-dwelling older adults, researchers found that the proportion consuming below various protein thresholds increased substantially as the threshold increased from 0.8 to 1.0 and 1.2 g/kg/day. The study highlights that many older adults may not reach protein intakes proposed by some healthy-aging expert groups.
Coach Marcus Jones 90-Day Faith, Health & Wealth Series Week 1 — Healthy Aging After 50, Day 3 — How Much Protein Do Adults Over 50 Need?