Protein needs aren’t the same for everyone. Factors like age, activity level, and overall health all play a role in determining just how much protein you should be consuming.
For most healthy adults, the general guideline has traditionally been to consume around 0.8 grams of protein per kilogram of body weight per day. However, newer evidence suggests that consuming more protein may be beneficial for many people, regardless of age.
Research indicates that older adults, in particular, may require higher protein intake to maintain muscle mass and strength. Starting around age 40, the natural process of muscle loss, known as sarcopenia, begins. Without adequate nutrition and regular physical activity, this can result in weakness, reduced mobility, and other health concerns. To mitigate these effects, experts now recommend that adults over 65 aim for at least 1.2 grams of protein per kilogram of body weight daily, with some studies suggesting even higher amounts could provide added benefits. Paired with resistance exercises like weightlifting, increased protein intake helps preserve lean muscle mass and supports overall function, playing a key role in maintaining health and independence as we age.
While age is a major factor in determining protein requirements, other life stages and health conditions can also influence how much protein you need.
Pregnancy dramatically increases your body’s nutrient demands as it supports a growing baby. Protein is essential for building the baby’s tissues, and the mother’s body also undergoes significant changes that require extra protein. The recommended daily protein intake for pregnant people is 1.1 grams per kilogram of body weight after the first trimester, and it may be even higher during the third trimester when the baby’s growth is most rapid. Breastfeeding mothers also benefit from increased protein intake to ensure they have enough nutrients for milk production.
When your body is recovering from sickness, surgery, or injury, its protein needs often increase. Protein plays a crucial role in healing, tissue repair, and immune function. During recovery, consuming at least 1.2–1.5 grams of protein per kilogram of body weight may help support the healing process.
Chronic conditions such as kidney disease, diabetes, or metabolic disorders may also require adjustments in protein intake. For instance, individuals with kidney issues may need to limit their protein consumption to avoid overburdening their kidneys. On the other hand, patients with cancer or other conditions that cause unintended weight loss often need extra protein to support their body’s resilience.
No matter your stage in life, protein offers a wealth of benefits, many of which become especially critical as you get older. Here’s a closer look at how this powerhouse nutrient contributes to healthy aging:
Maintaining muscle mass is one of the most significant challenges of aging. Muscle isn’t just important for strength—it also helps support bones, contributes to balance, and keeps physical activities like walking, climbing stairs, and gardening enjoyable. Protein intake helps reduce the rate of muscle loss and, when paired with regular exercise, encourages muscle growth even in later years.
Protein is sometimes overlooked in the context of bone health, but it plays a vital role. Up to 50% of bone volume is composed of protein, primarily in the form of collagen. Adequate protein intake works hand-in-hand with calcium and vitamin D to keep bones strong and lower the risk of fractures, which are especially common among older adults.
Your immune system also benefits from protein, particularly as you age and become more susceptible to infections. Protein helps make antibodies and supports the activity of white blood cells that protect your body from harmful pathogens.
Protein not only promotes satiety. Which may help people eat fewer calories, but it may also help regulate blood sugar levels and prevent overeating. Including protein in every meal may be particularly beneficial for those trying to maintain or lose weight in a healthy manner.
Getting enough protein doesn’t have to be a challenge, even as your needs evolve. Here are some practical ways to ensure you’re meeting your daily requirements:
Proteins are much more than a macronutrient, they’re an essential building block for a healthy, functional body at every age. Whether you’re navigating the transition into older adulthood or recovering from a health condition, paying attention to your protein intake is crucial. By understanding the changing protein needs throughout your life and making informed dietary choices, you can set yourself up for long-term health, strength, and vitality. Remember, the key is balance—focus on quality protein sources, pair them with an active lifestyle, and adjust your needs based on your unique circumstances for the best results.
Treo Wellness offers a variety of resources, including recipes using a variety of protein sources. They also have cooking videos to help you learn more about eating healthy. If you’re interested in how your team can benefit from these resources, you can contact Treo at info@treowellness.com or schedule a demo here.
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Lauren is an award-winning registered dietitian, three-time book author, freelance writer, and speaker who prides herself on sharing evidence-based nutrition information in an accessible and practical manner. With over 22 years in the field, her extensive experience and dedication to promoting positive dietary habits have made her a trusted voice in the nutrition community. She is currently on the advisory board for the University of South Carolina's Dietetic Internship and for two media outlets (EatThis.com, and POPSUGAR). She lives in Charleston, South Carolina with her family, and spends her free time either on the water or at the beach (unless she's attending a killer pilates class with her girlfriends).
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