How Much Protein Do I Need?

A doctor’s recommendations for how much protein to eat as we age

Adam Rosenbluth, M.D.,

Updated August 28, 2025

AARP

Comments

Published September 09, 2024

/ Updated August 28, 2025

I read that we need to get more protein as we get older. How much protein do I need, and how do I work it into my day?

You’re absolutely right: Protein is crucial for everybody, and as we age it’s even more important. In fact, we should be eating twice as much protein as a younger person. While someone in their 20s might want to increase their protein intake to build a buff body, older people need it to maintain their muscle mass and help prevent the kind of weakness associated with aging.

Muscle weakness not only increases the risk of falls and fractures, it’s also linked to heart disease as well as exhaustion, social isolation and depression. When I hear someone say, “Adam, I don’t feel like going out with my friends anymore. I’m just too tired. I’d rather stay home and rest,” one of the things I consider is whether they are consuming enough protein. Ironically, even though protein should be playing a starring role in our diets as we age, many older adults eat even less of it. I read a study in the Journal of Nutrition, Health & Aging where researchers looked at the data of over 11,000 people and found that 46 percent of the oldest adults didn’t meet the current daily protein recommendations. Your doctor will know if you’re getting enough protein by drawing blood and looking at your albumin, which is another term for protein levels. This test is often part of a comprehensive panel of tests your doctor orders.

Normal albumin levels in an adult’s blood should range from 3.5 to 5.5 grams per deciliter (g/dL).

How much protein should we consume each day? The AARP book The Whole Body Reset recommends that women over age 50 eat at least 25 grams of protein at each meal, and men over 50 should eat at least 30 grams at each meal. It's especially important to spread protein throughout the day.

For a protein-packed breakfast, consider foods such as nonfat Greek yogurt (17 grams in a 6-ounce container), a cup of whole cottage cheese (25 grams) or a low-sugar 12-ounce protein shake (20-30 grams). Two large eggs contain 12 grams.

Government guidelines recommend .8 grams per kilogram of body weight per day for adults, including older adults, although some studies have found that higher amounts may be necessary to maintain muscle mass as we age. (To calculate your weight in kilograms, divide your weight in pounds by 2.2.)

The beauty of today’s world is that we know what’s contained in practically everything we eat — from fats, sugar and salt, to calories and protein. So you needn’t go out of your way to fit it into your meal plan. If you buy a package of chicken, for example, the label will tell you how much protein is in it. It’s also listed on prepared protein shakes you buy in the supermarket. That’s how my 90-year-old mom keeps track of how much protein she’s had during the day. I know because I check in with her. It’s turned into a bit of a game between us, like Sudoku.

One big problem is that carbohydrates or starches, like those found in pasta, are less expensive and easy to prepare, so people tend to fill up on these kinds of carbs instead of eating foods with high-quality protein. But honestly, there’s a tremendous variety of equally inexpensive proteins, and I think people underestimate the wide range of their choices. If your doctor suggests you eat more protein, your diet won’t be limited.

More from Dr. Adam

Let’s look at some of the best sources of protein. You don’t have to eat steak. In addition to lean meats like beef, veal, lamb and pork, there’s poultry, including chicken, turkey and duck, as well as fish such as salmon, sardines and tuna, plus other seafood such as crab, mussels and lobster. Eggs are high in protein and a popular option. Eat two eggs for breakfast, and you’ve already taken in 12 grams of protein. For vegetarian or vegan sources, look to chickpeas (or hummus), nuts, beans, peanut butter, tofu, oats, pumpkin seeds and lentils. An average bowl of lentil soup can give you as much as 10 grams of protein.

My final words of advice are to make protein a priority. It’s really true that we are what we eat, and eating enough protein can help you stay stronger, more energetic and healthier.

Editor's note: This article has been updated with a video and additional details in response to reader requests for more information.

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