What the numbers mean
The PROT-AGE expert group recommends that healthy adults over 65 average at least 1.0 to 1.2 g of protein per kg of body weight per day, and at least 1.2 g per kg for older adults who exercise and are otherwise active.
As a worked example, a person who weighs 70 kg (about 154 lb) would work out to about 70 to 84 g a day at 1.0 to 1.2 g per kg. To convert pounds to kilograms, divide by 2.2.
This is an expert position paper, not a controlled trial. It is a minimum-style recommendation, not a limit, and it addresses people over 65, so it does not directly cover ages 50 to 64.
Who needs individual advice instead
- The same paper names severe kidney disease (not on dialysis) as an exception, where protein may need to be limited.
- Most older adults with an acute or chronic illness need more protein than healthy older adults, and the right amount depends on the illness.
- If either applies to you, do not use a general number. Ask your clinician or a registered dietitian.
Simple ways to include protein
Many people find it easier to include a protein food at each meal than to count grams. Approximate amounts for common foods are below. Labels and portions vary, so check the package.
| Food | Typical portion | Protein (approx.) |
|---|---|---|
| Egg | 1 large | 6 g |
| Greek yogurt | 3/4 cup | 15 to 20 g |
| Cottage cheese | 1/2 cup | 12 to 14 g |
| Milk | 1 cup | 8 g |
| Canned tuna | 3 oz | about 20 g |
| Cooked chicken breast | 3 oz | about 25 g |
| Cooked lentils | 1/2 cup | about 9 g |
| Firm tofu | 1/2 cup | about 10 g |
Protein and strength work
Protein and muscle-strengthening activity are often discussed together. In trials of protein supplements alongside resistance training in healthy adults, extra protein stopped adding muscle gain above about 1.6 g per kg per day, and the benefit was smaller at older ages.
That is context about muscle-gain trials. It is not a target for you and not a safe upper limit.
What this does not tell you
This is general education, not medical nutrition therapy. It cannot account for your medications, conditions, or preferences, and it is not a diet plan.
Try it today
Small, reviewed steps you can start now. Choose one, or save it for later.
Name the protein in one meal
About 3 minutes · Very easy. This is a thinking step, not a diet change.
Choose one meal today and identify a protein food you already enjoy and can include.
- How to start
- Think of your next meal. Which food in it could be your protein, such as eggs, beans, fish, yogurt, chicken, or tofu?
- You will need
- A meal you already plan to eat today.
- How hard
- Very easy. This is a thinking step, not a diet change.
- Done when
- You named one protein food for one meal.
Safety: Follow dietary restrictions or individualized guidance already provided by a qualified clinician.
Evidence strength: moderate. General information, not medical advice.
Learn more: Protein calculator
Where to go next
- Protein calculator Guidance matched to your age group, activity, and health situation.
- Strength training after 50