Health
How Much Protein Do You Really Need?
Health Points
- Protein needs depend on your body weight, activity level, and age.
- The latest U.S. Dietary Guidelines recommend 1.2–1.6 grams of protein per kilogram of body weight per day for most adults.
- Distributing protein evenly across meals helps maintain muscle and keep you energized.
Protein requirements change as you age and become more active, making it important to tailor your intake to your lifestyle. The recent shift in U.S. Dietary Guidelines now encourages higher amounts of daily protein to support muscle, metabolism, and general health.
For adults over 60, sufficient protein intake can help slow age-related muscle loss, supporting strength and independence. Active individuals who engage in walking, running, or strength training benefit from increased protein to fuel muscle repair and growth.
Instead of obsessing over exact grams, aim for 20-40 grams of protein every three to four hours to provide your body with a steady supply. Spreading intake throughout the day can help maximize muscle maintenance and maintain fullness.
Building your plate from a mix of high-protein foods is a practical way to meet these goals. For example, a typical 3-ounce chicken breast contains 18 grams of protein and pairs well with grains and vegetables for a well-balanced meal.
Beans offer around 7 grams of protein per half-cup serving, along with fiber and important minerals—making them a smart choice when combined with other protein sources for extra nutrition.
Lentils are also a budget-friendly, quick-cooking option, delivering about 5 grams of protein per half-cup cooked. To reach higher daily needs, you might use lentils in soups or stews and add in dairy or cheese for an extra protein boost.
Salmon is another excellent choice, boasting 22 grams of protein in a 3-ounce serving plus heart-healthy omega-3 fats.
Embracing these protein-rich foods and evenly spacing them across your day can help you stay strong, satisfied, and support overall well-being as you age.
Curious to learn more? Discover the latest tips for protein-rich eating in midlife and beyond.