If you’ve ever felt confused about how much protein you should be eating, you’re not alone. For those of us over 50, it seems like there’s a new headline every week: “Eat more protein!”—followed by “We’re eating too much protein!” It’s no wonder many people feel overwhelmed.
Here’s the truth: your protein needs do increase as you age—but the solution is simpler than it sounds. In this post, I’ll explain how much protein you need, why it matters, and how to make it work without overthinking your meals or reaching for a calculator.
Why Protein Is More Important After 50
Around age 40, we begin to lose muscle mass naturally—a process known as sarcopenia. Without enough protein (and movement), this loss accelerates, leading to weakness, slower metabolism, and increased risk of falls and injury.
Protein helps preserve muscle, supports immune health, and keeps you feeling fuller longer—which is especially helpful if you’re trying to manage your weight.
According to research published in the Journal of the American Medical Directors Association, older adults need more protein than younger adults to maintain strength, mobility, and independence (Bauer et al., 2013).
How Much Protein Do You Need? Use This Simple Formula
Forget kilograms and conversions. Here’s the easy way to calculate your ideal protein intake:
Multiply your body weight in pounds by 0.54 to 0.91
(That’s the same as 1.2–2.0 grams per kilogram of body weight, but without the math headache.)
Example:
If you weigh 150 pounds:
* 150 × 0.54 = 81 grams of protein
* 150 × 0.91 = 137 grams of protein
That means your daily goal is between 81 and 137 grams of protein, depending on your activity level and overall health goals. If you strength train or walk regularly, aim toward the higher end of that range.
This recommendation is backed by a 2016 review published in Applied Physiology, Nutrition, and Metabolism, which supports higher protein intake to prevent age-related muscle loss (Phillips et al., 2016).
Note: For most people over 50, it’s perfectly fine to calculate your protein needs based on your current body weight.
However, if you’re significantly overweight (generally a BMI over 30), using your goal or ideal weight instead can help you avoid overestimating how much protein your body truly needs. If in doubt, start with a moderate estimate and adjust based on how you feel—or speak with a registered dietitian for more personalized advice.
Simple Ways to Meet Your Protein Goal
Once you break it into meals, it’s not as daunting as it sounds. Aim for 25–30 grams of protein per meal, and supplement with a protein-rich snack if needed.
- 2 eggs + 1 cup Greek yogurt = 30g
- Grilled chicken salad with lentils = 35g
- Cottage cheese and berries = 20g
- Salmon with quinoa and veggies = 35g
- Protein smoothie (if convenient) = 20-30g
It’s about progress, not perfection. Whether you prefer plant-based or animal sources, the goal is consistent protein throughout the day—not all at once.
Keep It Moving: Don’t Forget the Fiber
As you increase your protein, don’t forget to include plenty of fiber in your diet. Protein alone—especially from animal sources or shakes—can slow things down in the digestion department. That’s something no one wants to deal with.
To keep things moving, aim for 25–30 grams of fiber per day, and drink plenty of water.
Some easy ways to boost fiber:
- Add vegetables to every meal (think: leafy greens, broccoli, bell peppers)
- Snack on berries, pears, or an apple with skin
- Include beans, lentils, or chickpeas in soups and salads
- Sprinkle flaxseed or chia on yogurt or oatmeal
- Try whole grains like oats, quinoa, or brown rice
The winning combo? A plate with protein, fiber, and healthy fats—satisfying and digestion-friendly.
Final Thoughts: Keep It Simple, Stay Strong
Eating healthy doesn’t have to be complicated—and protein is no exception. You don’t need to obsess or over-supplement. Just start by being aware, and aim to get a solid source of protein with every meal.
Try tracking your intake for a few days and see where you stand. You might be closer than you think—or find a few easy tweaks to get on track.
As a personal trainer and coach for over 30 years, I share videos and posts specific to the importance of aging well through proper fitness and nutrition on my Instagram page. I look forward to having you as a follower.
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