How much protein is enough?

As we get older, our bodies change in ways that can affect how we feel and stay active. One thing that’s really important for maintaining our strength and energy is protein. It’s a bit of a superhero nutrient, but many of us don’t realize just how crucial it is as we age.

Protein is essential because it helps build and repair the tissues in our body, including muscles, bones, and organs. As we age, our muscles tend to break down faster than they’re rebuilt—a process known as sarcopenia. This muscle loss can lead to weakness and increased risk of injury. That's why getting enough protein is so vital: it provides the building blocks your body needs to maintain and repair muscle tissue. According to registered dietitian Kendal Bjella, “Research shows that as we age, our muscles break down at a faster rate. Therefore, older adults need to eat more protein to help rebuild those muscles and stay strong.”

So, how much protein do you actually need? While it can vary, a good guideline is to aim for about 0.36 to 0.45 grams of protein per pound of body weight for adults aged 18 to 59. For those aged 60 and older, the recommendation is 0.5 to 0.7 grams per pound of body weight. For example, if you weigh 150 pounds and are over 60, you should aim for about 82 to 109 grams of protein each day. This might sound like a lot, but there are simple ways to make it easier. Bjella suggests, “A good way to do this is to pick your favorite recipes and double up on the protein. Whether it’s adding extra chicken to your stir-fry or more beans to your chili, these small adjustments can make a big difference.”

Incorporating protein into your meals doesn’t have to be complicated. Start with a protein-rich breakfast like eggs or Greek yogurt. For lunch and dinner, include sources like lean meats, fish, beans, or legumes. Snacks can also be a great opportunity to boost your protein intake—try almonds, cheese sticks, or a boiled egg. By making these simple changes, you’ll not only support your muscle health but also boost your overall energy and well-being.

However, remember that protein alone isn’t enough; staying active is also crucial. As Kendal Bjella notes, "Maintaining muscle mass isn’t just about eating more protein—it’s about staying active too." By adding more protein to your diet and keeping up with regular exercise, you can fight muscle loss, boost your strength, and stay independent.

For personalized tips on how to improve your protein intake and overall health, book an appointment with one of our experts.