For years, I thought protein was something mostly athletes and people who worked out at the gym needed to worry about.

I ate eggs, meat, fish, beans, and whatever else was part of my meals, but I never really stopped to ask:

Am I actually getting enough protein?

As I’ve gotten older, that question has started to feel more important.

Protein isn’t just for building big muscles. Our bodies use it to maintain muscle, repair tissues, support enzymes and hormones, and help us stay strong and active.

And as we age, maintaining muscle becomes more important than ever.

So How Much Protein Do We Need?

The current Recommended Dietary Allowance for adults is about:

0.8 grams of protein per kilogram of body weight per day.

That is generally considered the amount needed to meet the basic needs of most healthy adults.

But some research and expert groups suggest that older adults may benefit from a little more protein.

For healthy adults over 65, recommendations of around:

1.0 to 1.2 grams per kilogram of body weight per day

are often suggested to help maintain muscle and physical function.

So what does that actually look like?

A Simple Way to Calculate Your Protein Needs

First, convert your body weight from pounds to kilograms.

Divide your weight in pounds by 2.2.

For example:

If someone weighs 150 pounds:

150 ÷ 2.2 = about 68 kilograms.

Using the basic adult recommendation:

68 × 0.8 = about 54 grams of protein per day.

Using the higher range often suggested for healthy older adults:

68 × 1.0 = 68 grams

68 × 1.2 = about 82 grams

So a 150-pound older adult might aim somewhere around 68 to 82 grams per day, depending on age, activity level, health, and individual needs.

That was more protein than I expected.

Why Protein Becomes More Important As We Age

One thing I’ve learned is that we naturally tend to lose muscle as we get older.

At the same time, older muscles may not respond to protein quite as efficiently as younger muscles do.

That means eating enough protein—along with regular physical activity, especially resistance exercise—can become increasingly important.

Maintaining muscle isn’t just about appearance.

Muscle helps us:

Stay strong
Maintain balance
Move comfortably
Climb stairs
Carry groceries
Recover from illness
Remain independent

That makes protein feel a lot more important than simply being something for gym enthusiasts.

Should We Eat All Our Protein at Dinner?

This was another thing that surprised me.

Many people, including me, may eat very little protein at breakfast, a little at lunch, and then most of it at dinner.

But some research suggests older adults may benefit from spreading protein more evenly throughout the day.

Some experts suggest roughly 25 to 30 grams of protein per meal for older adults, although the ideal amount varies from person to person.

That might look something like:

Breakfast: eggs, Greek yogurt, milk, or cottage cheese

Lunch: chicken, tuna, beans, tofu, or lentils

Dinner: fish, lean meat, poultry, tofu, or beans

It doesn’t have to come from one big piece of meat.

Protein Doesn’t Have to Mean Meat

I used to think protein mostly meant steak, chicken, or fish.

But there are many other sources.

Animal sources include:

Eggs
Fish
Chicken
Lean meat
Greek yogurt
Milk
Cottage cheese

Plant sources include:

Beans
Lentils
Tofu
Tempeh
Edamame
Nuts
Seeds
Whole grains

A combination of animal and plant protein can make meals much more varied.

What About Protein Shakes?

Protein shakes can be convenient, especially for people who have difficulty eating enough protein through food.

But I don’t think they need to be the first choice for everyone.

Whole foods provide protein along with other nutrients such as vitamins, minerals, fiber, and healthy fats.

So my approach is to look at my meals first.

If I’m consistently falling short, then a protein supplement may be something to consider.

More Protein Isn’t Always Better

This is important.

If some protein is good, it doesn’t mean unlimited protein is better.

Individual needs can vary greatly.

People with certain kidney conditions, for example, may need to limit protein rather than increase it.

Illness, medications, physical activity, age, and overall calorie intake can also change protein needs.

So if someone has kidney disease or another medical condition, it’s important to talk with a healthcare professional before significantly increasing protein intake.

An Easier Way to Think About It

I don’t want to spend every day counting grams.

That would make eating feel like homework.

Instead, I’m trying to ask a much simpler question at each meal:

Where is my protein?

Breakfast?

Maybe eggs or Greek yogurt.

Lunch?

Maybe chicken, tuna, tofu, or beans.

Dinner?

Fish, meat, beans, or another protein source.

If I include a reasonable source of protein at each meal, I’m much more likely to reach my daily needs without obsessing over numbers.

What I’m Learning After 50

Healthy eating after 50 isn’t about following every new diet trend.

For me, it’s becoming more about protecting the things I want to keep as I get older:

My strength.

My energy.

My mobility.

And my independence.

Protein is only one part of that picture, but it’s a part I’m paying much more attention to now.

Sunny’s One Line

After 50, I’m not eating protein to build bigger muscles. I’m eating it to help keep the strength I already have.