How Much Protein Do You Need After 50? Targets for Keeping Muscle

This page contains affiliate links. Educational content, not medical advice.

Expert groups such as the PROT-AGE study group suggest healthy older adults aim for about 1.0 to 1.2 grams of protein per kilogram of body weight per day, and more during illness or when training hard.

For a 75 kg adult that is roughly 75 to 90 grams daily. Spreading it across meals, about 25 to 30 grams each, appears more effective for muscle than eating most of it at dinner.

Easy sources include eggs, Greek yogurt, fish, chicken, tofu, lentils and cottage cheese. A protein powder can fill gaps but is not required.

If you have kidney disease or another condition affecting protein handling, talk to your clinician before raising intake.