How Much Protein You Really Need as You Age

On the long list of essential macronutrients, protein is one of the most popular and sought-after. The benefits are endless, making protein a fan favorite: “While no one macronutrient is more important than the others, protein deserves attention for the essential role its components (amino acids) play in our bodies,” says registered dietitian Ashley Koff, RD, founder of The Better Nutrition Program. “Not only do they build and repair muscles, but they also make up hormones, peptide chains, and enzymes which play critical roles in the communications and regulations of responses throughout the ecosystem that is the human body. Skin, hair, nails, the blood-brain barrier, and the lining of our digestive tract all rely on amino acids to maintain their integrity.”

Within the conversation of protein consumption, how much protein we should be eating daily is often excluded. That’s why we tapped a registered dietitian to tell us how much protein to aim for daily, how this nutrient affects healthy aging, and where to get started.

How much protein do we need daily?

Simply put, the amount of protein you need to consume daily depends on factors such as your digestive health, blood sugar, and overall health goals. “We need to focus on ensuring optimal protein at regular intervals in the day (I call meals and snacks ‘pit stops’ so people remember to stop about every three hours),” Koff says. “That amount will vary—not just along gender and lean body mass amounts or goals—based on digestive health and blood sugar. A good rule is no less than 15 grams of quality protein at a pit stop, and for most, the goal is 20 to 30 grams at their pit stops. Above 40 grams, someone really has to have excellentdigestive health and metabolic activity to avoid excess protein from being stored as fat.” 

Similarly, it also matters what type of protein you’re putting into your body. “You can’t meet all your protein needs with eggs and chicken,” Koff says. “We need a lot of different amino acids. Some are higher in peanuts and peanut butter or hemp seeds, while others are higher in salmon, chicken, and beef.” It’s generally a good rule of thumb to diversify your protein rotation, whether that’s pairing meat with a vegetarian protein or dedicating one meal to one type of protein.

How does protein affect healthy aging?

“As we age, the amount of wear on our bodies increases, so the need for optimal protein is significant,” Koff says. “Maintaining brain and digestive health, as well as muscle to combat the natural tendency to lose muscle and gain fat, tops the list for healthy aging.”

Additionally, it’s important to consider the quality of your protein just as much as the quantity you’re eating, Koff explains. “I used to focus on wild fatty fish like salmon and sardines, but they may have microplastics and other toxins today, so I look for farmed fish that is tested to show no detectable microplastics,” she says. “Eating more protein that isn’t of better quality is like washing your floor in dirty shoes.”