As we age, our nutrition needs change — and protein becomes more important than ever. Protein isn’t just for athletes or bodybuilders; it plays a vital role in maintaining strength, energy, and independence as we get older. Yet, many adults over 60 aren’t getting enough.
At AgeWell Dietetics, we’re here to break down why protein matters, how much you really need, and simple ways to boost your intake.
Why Protein Matters After 60
Protein is essential at every age, but after 60 it helps to:
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Maintain muscle mass and strength – reducing the risk of falls and frailty
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Support wound healing and recovery – especially after illness or surgery
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Keep your immune system strong – helping fight infections
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Prevent malnutrition – ensuring your body gets what it needs to stay healthy
How Much Protein Do Older Adults Need?
General guidelines recommend 1.2 grams of protein per kilogram of body weight per day for older adults.
Example:
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A 70kg person needs around 85g of protein per day.
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This is higher than the average adult recommendation (0.8g/kg) because our bodies use protein less efficiently as we age.
For those recovering from illness, surgery, or managing chronic conditions, protein needs may be even higher.
Everyday Food Sources of Protein
Getting enough protein doesn’t mean complicated meals or expensive powders. Here are some simple, everyday options:
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Eggs – ~6g each
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Greek yoghurt (high protein) – 15–20g per serve
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Milk or soy milk – 8–10g per cup
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Chicken, beef, or fish – ~25g per 100g cooked
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Beans, lentils, or chickpeas – ~15g per cup
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Tofu or tempeh – 15–20g per serve
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Cottage cheese – 12–15g per ½ cup
Tips to Boost Protein Intake
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Include protein at every meal (not just dinner)
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Swap breakfast cereal for eggs, yoghurt, or protein porridge
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Add beans or lentils to soups, curries, or pasta dishes
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Snack smart with cheese, yoghurt, or boiled eggs
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Try protein-enriched foods like milk, bread, or pasta if appetite is low
The Takeaway
After 60, protein is essential for staying strong, independent, and healthy. Aiming for 1.2g of protein per kilogram of body weight each day can make a big difference to your energy, resilience, and overall wellbeing.
At AgeWell Dietetics, we can help you work out your exact protein needs and provide practical, easy meal ideas to help you meet them.
Want to learn more about your protein needs?
Book an in-home or telehealth consultation with AgeWell Dietetics today and discover how simple changes can help you eat well and age well.
