Why protein needs increase after 50
From around age 50 onward, muscle responds less efficiently to the same amount of dietary protein — a process researchers call anabolic resistance. In practical terms, that means eating the same amount of protein you did at 30 may no longer be enough to maintain the same muscle mass at 55, 65 or 75. This calculator increases your protein-per-kilogram target gradually from age 50, and again at 60, 75 and 85, to reflect this.
Why muscle mass matters more as you get older
Muscle isn't just about strength or appearance — it plays a direct role in mobility, balance, metabolic health and recovery from illness or injury. Age-related muscle loss (sarcopenia) is a normal part of ageing, but adequate protein intake, combined with resistance activity where possible, is one of the most effective ways to slow it down.
Getting enough protein without overeating
Appetite often decreases with age, which can make it harder to eat enough protein through meals alone. Prioritising protein-dense foods — eggs, Greek yoghurt, fish, lean meat, cottage cheese — earlier in the day, and spreading intake across 3–4 meals rather than one large one, tends to work better than trying to eat a large amount in a single sitting. See our protein foods guide for protein-dense options.
FAQs
How much protein should someone over 50 eat per day?
More than the standard adult baseline, generally — often somewhere around 1.8–2.0g per kilogram of bodyweight for weight maintenance, higher again for weight loss or muscle-building goals. Use the calculator above for a target based on your specific age, weight and goal.
Why do protein needs increase with age?
As we age, the body becomes less efficient at using dietary protein to build and maintain muscle (anabolic resistance), so more protein is needed to achieve the same muscle-preserving effect that a smaller amount would have provided at a younger age.
Is a higher protein diet safe for older adults?
For most healthy older adults, yes — the amounts this calculator suggests are within normal safe ranges. If you have kidney disease or another relevant condition, check with your doctor before making a significant change to your protein intake.