Protein for Seniors: Needs After 50, 60 and 70
Adults over 60 generally need 1.0–1.2 g of protein per kg of body weight per day — more than younger adults — and 1.2–1.5 g/kg when recovering from illness or fighting age-related…
Calculate Your Protein IntakeWith age, muscles respond less efficiently to protein — a phenomenon called anabolic resistance. That is why geriatric nutrition experts recommend 1.0–1.2 g of protein per kg of body weight for healthy adults over 60, rising to 1.2–1.5 g/kg during illness or recovery, compared with 0.8 g/kg for younger adults.
Distribution matters as much as the total: aim for 25–30 g of protein at each main meal, including a leucine-rich source such as dairy, eggs, fish, meat or soy. Combining that intake with simple resistance exercise two to three times a week is the best-proven way to slow sarcopenia.
- Healthy adults over 60: 1.0–1.2 g/kg per day
- Illness or recovery: 1.2–1.5 g/kg per day (ask your doctor)
- Per meal: 25–30 g, including a leucine-rich source
- Pair protein with strength exercise 2–3 times a week
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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