Protein After 60: How Much You Need and Why

As we get older, the body becomes less efficient at using protein to build and repair muscle. At the same time, we naturally lose muscle if we are not actively keeping it. Eating enough protein, combined with regular strength work, is the most effective way to slow that loss and stay strong and independent.

A good general target for adults over 60 is about 0.8 to 1.0 grams of protein per kilogram of body weight per day. For a 75 kg (165 lb) adult, that is roughly 60 to 75 grams of protein daily.

• Spread protein across the day. Aim for 20 to 30 grams per meal.
• You do not need to count every gram. A palm-sized protein source at each meal is a good start.
• If you are doing strength training, lean toward the higher end of the range.
• Check with your doctor if you have kidney concerns before increasing protein.

• Eggs, about 6 grams each, easy to digest and versatile.
• Greek yogurt, 15 to 20 grams per cup, with the benefit of calcium.
• Fish and poultry, lean, high-quality protein (20 to 25 grams per serving).
• Beans, lentils, and chickpeas, plant protein plus fiber.
• Cottage cheese, milk, and cheese, convenient and protein-rich.
• A simple protein shake can help on low-appetite days.

Your body uses protein best when it is spread across the day rather than loaded into one meal. Aim for a protein source at breakfast, lunch, and dinner. A small protein-rich snack after exercise, like yogurt or a shake, can support recovery.

• Breakfast: two eggs with toast and a glass of milk (about 25 g).
• Lunch: tuna or chicken salad with beans (about 30 g).
• Snack: Greek yogurt with fruit (about 15 g).
• Dinner: fish or chicken with rice and vegetables (about 30 g).

• Eating most of your protein at dinner and little at breakfast.
• Assuming you do not need much protein because you are older. The opposite is true.
• Relying only on supplements instead of real food.
• Forgetting hydration. Protein needs water to do its work.