Column: Understanding daily protein needs for adults and seniors

Protein is an important part of a balanced meal plan. The amount that a person needs daily varies with age, height, weight and physical condition, but many people have no idea how much protein they should swallow in one day.

A healthy adult under 65 years old can estimate how much protein is needed by multiplying their ideal body weight by 0.4. A person whose lean body mass is 150 pounds would multiply 150 times 0.4 to equal 60 grams of protein needed in one day. Fat from obesity does not need additional protein, so a lean body mass is what the bones, organs and muscles weigh according to the height of the person.

Look up Ideal Body Weight on the computer and multiply by 0.4. In general, a woman requires approximately 50-70 grams a day and a man can need 60-80 grams daily. The taller an adult is, the greater the protein need.

But… according to a study in 2019, the National Academy of Medicine recommends that seniors over 65 require additional protein daily to maintain muscle mass and health. There is good, consistent evidence that consuming nearly double the recommended intake of protein foods combined with strength training exercise two times a week reduces age-related muscle mass loss and improves health.

Older people appear to require an increase in dietary protein to optimize physical function. A study revealed that seniors with higher levels of protein intake had 40% less loss in lean body mass than those with lower protein intake.

Muscles prefer protein intake to spread throughout the day. Downing a large amount of protein at dinner, common in American diets, won’t help build or maintain muscle. Depending on the current height and medical condition of an elder, those over 65 should aim for about 25 to 30 grams of protein every 3-5 hours.

Reading food labels can help you determine how much protein is contained in different types of foods. Do not look at the percentage of protein, but look at the actual grams of protein in each product per serving.

The foods that are high in protein include chicken, fish, lean meats, eggs, milk, yogurt, cheese, beans, nuts, soy and tofu. Many whole grains and vegetables contain protein. Fruit is not a high source of protein. Products with high sugar content usually contain very little protein.

Supplemental drinks and bars can provide mealtime and between-meal protein. It is recommended to try to get protein from whole foods, but some of the supplements provide 30 grams of protein in one serving, and they can be helpful for the person who does not have a great appetite. Choose one that has the fewest additives and low added sugars.

Building muscle requires consuming more of this valuable nutrient to maintain and increase muscle mass. Increasing dietary protein intake can support muscle repair, growth and healing. Generally, seniors need to look for 25-30 grams of protein at meals. Beware. Certain medical conditions cannot tolerate a higher protein intake. Discuss this with a health professional.

Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.