How Much Protein Do You Need After 55?

Why protein matters more as you age

From around 50 onwards, we naturally lose muscle a little faster, a process sometimes called sarcopenia. Less muscle means less strength, poorer balance and a higher risk of falls. Protein is the main building block your body uses to maintain and repair muscle.

Getting enough protein, paired with a little regular movement, is one of the kindest things you can do for your future self. It supports everything from getting out of a chair to carrying the shopping and staying steady on your feet.

How much protein do you really need?

General guidance suggests older adults do well with a bit more protein than younger adults, often in the range of about 1.0 to 1.2 grams per kilogram of body weight per day for healthy people. For someone weighing 70 kg, that is roughly 70 to 84 grams a day.

That number is easier to hit than it sounds. The bigger key is spreading protein across the day rather than eating it all at dinner. Your body uses protein best in modest amounts at each meal.

• Healthy older adults often aim for around 1.0-1.2 g of protein per kg of body weight daily
• Spread it across breakfast, lunch and dinner rather than one big serving
• Aim for a protein source at every meal and, if you like, snacks
• These are general figures; your doctor or dietitian can advise for your situation

Easy everyday protein sources

You do not need special products. Ordinary foods do the job well, and many are gentle on the budget and easy to chew. Mixing animal and plant sources gives you variety and other nutrients too.

If your appetite is small, focus on protein first at each meal, before filling up on other foods. A little at breakfast, when many people skip it, can make a real difference.

• Eggs, Greek yogurt and milk
• Fish, chicken, turkey and lean meat
• Beans, lentils, chickpeas and tofu
• Cottage cheese and ordinary cheese
• Nuts, seeds and nut butters
• Wholegrains, which add a little protein alongside fibre

Simple ways to add protein to your day

Small tweaks add up quickly. You rarely need a whole new diet, just a few reliable habits that make each meal count a little more.

Keep it easy and convenient. Foods that need no cooking, like yogurt, tinned fish, boiled eggs or cheese, are perfect for days when energy is low.

• Add yogurt or a boiled egg to breakfast
• Stir beans or lentils into soups and stews
• Keep tinned tuna, salmon or beans in the cupboard for quick meals
• Have nuts or cheese as a snack instead of biscuits
• Include a milk-based or soya drink if your appetite is small

Protein works best with movement

Protein gives your body the building blocks, but movement gives it the signal to keep muscle strong. The two work hand in hand. Gentle strength work, even from a chair, helps your body actually use the protein you eat.

You do not need heavy weights. Seated exercises using light hand weights, resistance bands or tins from the cupboard, along with chair tai chi or standing up from a chair a few extra times a day, all help maintain muscle, balance and strength.

Frequently asked questions