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Life stages

Protein, muscle, and healthy aging

Educational guide · ~8 minute read · Our RD team

Avocado toast topped with two fried eggs, with fresh fruit on the side

If you’ve noticed it’s harder to carry groceries or get up from the floor than it used to be, it’s natural to wonder what food and movement can still do. Quite a lot, as it turns out.

Muscle does far more than lift groceries. It supports balance, blood sugar, recovery from illness, and independence. Muscle mass and strength tend to decline with age, and the combination of eating enough protein and staying active is one of the most practical ways to slow that slide.

Protein at every meal, strength work most weeks, and a plan for days when appetite is low.

Older adults may need more protein, not less

An international expert group (PROT-AGE) recommended that adults over 65 aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight per day, at least 1.2 g/kg for those who are exercising or otherwise active, and 1.2 to 1.5 g/kg for most older adults with acute or chronic illness. The 2025–2030 Dietary Guidelines also note that some older adults need fewer calories but equal or greater amounts of protein, vitamin B12, vitamin D, and calcium, and suggest prioritizing nutrient-dense foods such as dairy, meats, seafood, eggs, legumes, and whole plant foods.

Important exception: the same PROT-AGE paper notes that people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease, follow your kidney care team’s guidance rather than general targets.

Spread it out

Many people eat a light breakfast and lunch and most of their protein at dinner. Evidence on the ideal timing is still limited, but spreading protein across the day is an easy way to reach a higher total. The National Institute on Aging suggests adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to meals.

  • Breakfast: eggs, Greek yogurt, cottage cheese, or a soy- or dairy-milk smoothie. See first-meal protein.
  • Lunch: canned tuna or salmon, beans in soup, a chicken or tofu wrap.
  • Dinner: fish, poultry, lean meat, lentils, or tofu with vegetables and a grain.
  • Snacks: cheese, milk, nuts or peanut butter, hummus.

When appetite or chewing gets in the way

  • Smaller, more frequent meals are often easier than three big ones.
  • Softer proteins—eggs, yogurt, fish, beans, soups, smoothies—help when chewing or dentures are an issue.
  • Add protein to what you already eat: milk powder in oatmeal, beans in soup, an egg on toast.
  • Eat with others when you can; company often helps appetite.

Movement is the other half

The Physical Activity Guidelines recommend that adults get 150 to 300 minutes of moderate aerobic activity a week and do muscle-strengthening activity at least two days a week; for older adults, they also recommend balance training. Protein works best when muscles are being used. Resistance bands, body-weight exercises, and carrying groceries all count; start where you are and build gradually.

When to see a clinician or registered dietitian

Talk with a clinician about unintentional weight loss, loss of appetite lasting more than a couple of weeks, difficulty swallowing, frequent falls, or noticeable loss of strength. Ask before raising protein if you have kidney disease, and before starting a new exercise program if you have heart disease or other health conditions. A registered dietitian can help when appetite is low, when several conditions overlap, or when a caregiver is managing meals.

A short “good enough” check

  • Each of my meals included a protein food.
  • I have two or three easy, soft protein options in the kitchen.
  • I did muscle-strengthening activity at least twice this week.
  • If I have kidney disease, I am following my care team’s protein advice.

Related: bone health and eating across life stages.

Sources

Educational note: This guide is general education about protein and aging. It is not medical advice or medical nutrition therapy. Protein needs vary with health conditions, especially kidney disease. Talk with your clinician or a registered dietitian before making significant changes.

You don’t have to figure out muscle and aging alone. If something here raised a question, reach out to our RD team, or join the newsletter for more support like this.

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