Nutrition & Supplements
How Much Protein Do Seniors Really Need? Daily Guide for 60+
Protein helps maintain muscle, which naturally declines with age. Getting enough, together with strength exercise, supports everyday strength.
General amounts
The standard adult recommendation (RDA) is 0.8 g of protein per kilogram of body weight per day. Several expert groups suggest healthy older adults may benefit from about 1.0–1.2 g per kilogram. For a 70 kg (154 lb) person, that is about 70–84 g per day.
Practical tips
- Include a protein food at each meal rather than mostly at dinner.
- Good sources: eggs, fish, poultry, dairy, beans, lentils, tofu and nuts.
- If appetite is small, try protein-rich snacks like yogurt or cottage cheese.
When to check with your doctor
Protein needs can be different for people with kidney disease and may depend on kidney function, treatment and overall health. If you have kidney disease, ask your healthcare professional or a registered dietitian how much protein is appropriate for you.
Safety first
- • This is general nutrition education, not individual medical advice.
This article is general education, not individual medical advice. Talk with a qualified healthcare professional about your own situation.
Sources
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