Protein is the most underappreciated nutrient for adults over 60. While the mainstream nutrition conversation often focuses on carbohydrates or fats, research over the past decade has made one thing increasingly clear: older adults need substantially more protein than the standard dietary guidelines suggest, and most are not getting it.

The reason comes down to a process called anabolic resistance. As we age, muscles become progressively less sensitive to the amino acid signals that trigger muscle protein synthesis (MPS). A younger adult can build and repair muscle with relatively modest protein intake per meal. An older adult needs a higher dose to achieve the same result. The 2022 Protein Summit, which gathered leading researchers in protein nutrition and muscle biology, concluded that adults over 60 should aim for 1.0 to 1.6 grams of protein per kilogram of body weight daily, compared to the general RDA of 0.8 g/kg — a 25 to 50 percent increase.

Getting your protein intake right matters enormously for maintaining the muscle mass that powers every movement you make, from standing up from a chair to climbing stairs to recovering from illness. Muscle loss with age (sarcopenia) is not inevitable — it is significantly modifiable with adequate protein and resistance exercise.

How to Use Your Results

The calculator gives you three key numbers: your daily protein goal, your per-meal target, and your leucine threshold per meal.

The per-meal number matters because your muscles can only use so much protein at one time for synthesis. Spreading your intake across three to four meals — rather than eating most of it at dinner — means your muscles get a steady supply of amino acids throughout the day.

Leucine deserves special attention. This branched-chain amino acid acts as the key that unlocks muscle protein synthesis by activating the mTOR signaling pathway. Older adults need approximately 2.5 to 3 grams of leucine per meal to reliably stimulate MPS. A 3-ounce serving of chicken provides roughly 2.2 grams of leucine; a cup of cottage cheese provides about 2.7 grams; two eggs give you around 1 gram. Combining protein sources at each meal makes it easier to hit the threshold.

Practical Protein Strategies

Meeting your daily protein goal is less about precision counting and more about building the right habits. Start your day with a high-protein breakfast — Greek yogurt with a scoop of protein powder, or eggs with cottage cheese, puts you well ahead of the curve before noon. Many older adults unknowingly undereat protein at breakfast and overcompensate (ineffectively) at dinner.

If you find it hard to eat enough protein from whole foods, a whey or plant-based protein supplement can bridge the gap. Whey protein in particular has a high leucine content and rapid absorption profile that makes it especially effective for older adults.

For more information on pairing nutrition with exercise for maximum muscle retention, visit our balance exercises guide and explore the resources in our Nutrition section. Good nutrition and consistent movement work together — neither alone is as effective as both in combination.

Consult your registered dietitian or physician before making significant changes to your diet, especially if you have kidney disease, diabetes, or other conditions that affect protein metabolism.