Should your protein goals change when you’re in your 50s?

In young and middle-aged people, age does not impact daily protein recommendations. This means that people in their 50s should continue to meet standard protein recommendations.

There are two typical ways to determine the recommended daily protein intake:

• Your daily calorie intake: Guidelines suggest that 10 to 35 percent of calories consumed daily by adults should come from protein. So a person on a 2,000-calorie diet might want to eat about 100 grams, or 400 calories, from protein each day.
• Your current weight: Alternatively, adults should aim to eat 0.8 grams of protein per 1 kilogram of body weight. This means that if a person weighs 70 kilograms (155 pounds), they should eat 56 grams of protein per day.

People who exercise frequently may want to double the recommended amount and consume about 1.6 grams of protein per kilogram of body weight, particularly if they are looking to build muscle through strength training.

Although people in their 50s don’t necessarily need more protein than younger adults, meeting the nutritional goal is especially important for people in this age group. Here’s why:

• Muscle mass: Muscle mass decreases by about 1% per year once people reach middle age. This is called sarcopenia, or the loss of muscle strength and function over time. Since protein is a building block of muscle, it is possible that sufficient protein consumption may help protect against sarcopenia. However, the research is mixed: One study found that high-protein diets actually increased the risk of sarcopenia.
• Bone mineral density: People lose bone mineral density as they age, which could increase the risk of bone fractures. A 2022 study of older adults found that eating more protein, particularly animal protein that may contain calcium, was linked to greater bone mineral density.
• Aging healthily: A 2024 study of women under 60 found that those who consumed more protein in midlife, particularly plant proteins, had greater changes in healthy aging. In this study, healthy aging was defined as being free of major chronic diseases, having good mental health, and having no cognitive or physical impairments.

Although most people in their 50s should follow standard daily protein recommendations, they will likely want to consider increasing their protein intake in the decades to come.

More and more research suggests that the standard of 0.8 grams of protein per kilogram of body weight is not enough for older adults. Some experts say aging adults actually need 0.94 to 1.3 grams of protein per kilogram of body weight each day. Protein intake may need to be even higher – between 1.2 and 1.5 grams of protein per kilogram of body weight – for older people with chronic or short-term illnesses.

Meeting protein goals in midlife should set you up for healthier aging. It can also get you in the habit of making protein a priority in your diet, which is crucial once you get older. Figure out what your protein goals should be and see if you’re meeting them. If not, talk to a doctor or registered dietitian about how you can add more protein to your diet.