The newest evidence is showing that as we get older we may need more protein than younger adults to conserve muscles and prevent age-related declines in health and physical functioning. Your body is in a constant state of building and repair. Protein is the most important element to get the work done.
In the past we have recommended that adults get 0.8 grams of protein for every kilogram of body weight. This might not be enough for older adults, who may need 1 to 1.5 grams of protein per kilogram of weight.
It is easy to determine your daily protein requirement. One kilogram equals 2.2 pounds. If you weigh 150 pounds, divide 150 by 2.2 to find your weight in kilograms.
150 pounds ÷ 2.2 = 68 kilograms
68 kilograms X 1 = 68 OR 68 kilograms X 1.5 = 102 grams of protein
You would need between 68 to 102 grams of protein a day to support optimum health as you age.
Don’t want to do so much math? For a quick estimate of how much protein you should eat each day, simply divide your weight in half. For 150 pounds this would be 75 grams of protein each day, approximately halfway between the two recommended levels.
Most experts believe this protein intake should be spread throughout the day which is not the typical eating pattern in the US. Many of us have little protein for breakfast, a moderate amount for lunch, and most of our daily protein at dinner. It would be wiser to attempt to eat more protein earlier in the day. Twenty-five to 30 grams of protein in each meal is ideal because that is the amount our body can utilize at one time. Eating large portions of protein does nothing for muscle and cell repair. The extra protein is simply converted to fat and stored.
Excellent sources of protein include: meat, fish, poultry, eggs, cheese, yogurt, beans, nuts and nut butters, tofu and seitan.
For more information about meeting your protein needs each day take a look at one of our latest eBooks, the Protein Counter.
