Protein Intake for Older Adults: What You Need to Know

When you’re over 65, your body doesn’t process protein the same way it did in your 30s. That’s why protein intake for older adults, the amount and quality of protein consumed daily by seniors to maintain muscle, strength, and metabolic health. Also known as senior protein needs, it’s not about eating more meat—it’s about eating the right kind, at the right times, to fight invisible muscle loss. This isn’t just about staying active. It’s about staying independent. Without enough protein, older adults lose muscle faster than they can rebuild it, a condition called sarcopenia, the age-related loss of skeletal muscle mass and strength that increases fall risk and reduces mobility. Also known as muscle wasting in aging, it affects nearly half of people over 80. And here’s the scary part: most seniors aren’t even hitting the minimum daily amount recommended by doctors.

Why does this happen? For one, appetite shrinks with age. Teeth hurt, digestion slows, and food just doesn’t feel as tempting. On top of that, the body becomes less efficient at turning protein into muscle—a process called muscle protein synthesis. Studies show seniors need about 1.2 to 1.6 grams of protein per kilogram of body weight daily. That’s 20-50% more than younger adults. A 70kg (154lb) senior should aim for 84 to 112 grams of protein a day. But most get less than 70. And it’s not just about quantity. Timing matters too. Spreading protein evenly across meals—like 25-30 grams at breakfast, lunch, and dinner—triggers muscle building better than cramming it all into dinner.

Good sources aren’t just steak and chicken. Eggs, Greek yogurt, cottage cheese, lentils, tofu, fish, and even peanut butter add up. A single egg has 6 grams. A cup of Greek yogurt? Around 20. A 3-ounce serving of salmon? About 22. Combine these with simple habits—like adding a protein shake after a walk, or snacking on cheese and nuts instead of crackers—and you’re not just eating better, you’re building resilience. senior nutrition, the tailored dietary approach for older adults focused on maintaining strength, preventing chronic disease, and supporting daily function. Also known as geriatric nutrition, it’s not a diet. It’s a daily practice that keeps you standing, walking, and living on your own terms. And when you pair this with light movement—even just standing up from a chair 10 times a day—you create a powerful combo that science says works.

What you’ll find in the articles below aren’t generic diet tips. These are real, practical guides from people who’ve seen what works—whether it’s how to add protein to meals when chewing is hard, what supplements actually help, or how to spot early signs of muscle loss before it becomes a crisis. No jargon. No gimmicks. Just clear, actionable advice for staying strong as you age.