Protein After 60: How Much You Really Need
If there is one nutrient that becomes more important as we age, it is protein. Yet most seniors are not getting nearly enough. Here is what the science says about protein needs after 60—and how to meet them without overhauling your entire diet.
Why Protein Matters More Now
Your body becomes less efficient at processing protein as you age—a phenomenon called anabolic resistance. This means you need more protein to achieve the same muscle-building effect you got when you were younger.
Combine this with the natural muscle loss of aging (sarcopenia), and inadequate protein becomes a recipe for frailty, weakness, and loss of independence.
The Numbers
The current RDA of 0.8 grams per kilogram of body weight was established using data primarily from younger adults. Research specifically on older adults suggests higher targets:
- Minimum: 1.0-1.2 g/kg body weight daily
- Optimal for active seniors: 1.2-1.6 g/kg body weight daily
- For a 150-pound person: 68-109 grams of protein per day
Distribution Matters
Eating all your protein at dinner is not as effective as spreading it throughout the day. Aim for 25-30 grams at each meal to maximize muscle protein synthesis.
Best Protein Sources
- Eggs – 6g per egg, complete protein, easy to prepare
- Greek yogurt – 15-20g per cup, also provides calcium
- Chicken breast – 31g per 4 oz serving
- Fish – 20-25g per 4 oz, plus omega-3 benefits
- Cottage cheese – 14g per half cup
- Legumes – 15g per cup, good plant-based option
Practical Tips
- Start breakfast with protein—eggs, Greek yogurt, or a protein smoothie
- Include a protein source at every meal and snack
- Consider a protein supplement if you struggle to meet needs through food
- Time protein intake around workouts for maximum benefit
Getting enough protein is not about bodybuilding—it is about maintaining the strength and function you need to live independently. Make it a priority.
