How Much Protein Does a Woman Over 60 Need Daily
As women age, maintaining muscle becomes increasingly important. After 60, natural muscle loss can affect strength, balance, and overall independence. One of the most important nutrients for preserving muscle and supporting healthy aging is protein.
Many women are unsure how much protein they actually need later in life. Understanding the right amount — and how to get it safely — can make a meaningful difference in energy, strength, and long-term wellness.
Why Protein Matters After 60
After the age of 60, muscle mass naturally declines in a process known as age-related muscle loss. This can affect balance, mobility, and overall strength. Adequate protein intake helps preserve muscle tissue and supports recovery from physical activity.
Protein also plays a role in maintaining bone health, immune function, and energy levels — all of which become increasingly important with age.
How Much Protein is Recommended
The general minimum recommendation for adults is approximately 0.8 grams of protein per kilogram of body weight per day. However, many experts suggest that older adults may benefit from slightly higher intake — often between 1.0 and 1.2 grams per kilogram — to better preserve muscle mass.
For example, a woman weighing 150 pounds (about 68 kilograms) may require roughly 68 to 82 grams of protein daily, depending on activity level and overall health.
Individual needs vary, so it is always wise to consult a healthcare professional before making significant dietary changes.
For a full breakdown of recommended options, see my guide to the best protein powders for women over 60.
Best Protein Sources After 60
A high-quality protein powder can make it much easier to meet your daily protein needs.
A balanced approach to protein includes both whole food sources and, when needed, convenient supplements. Whole foods provide additional nutrients, while protein powders can help fill gaps on days when intake is lower.
High-Protein Whole Foods
Greek yogurt
Eggs
Salmon
Chicken breast
Lentils
Cottage cheese
Protein Supplements
For women who struggle to meet their protein needs solely through food, protein powders or ready-to-drink shakes may be a convenient solution. Choosing products that are low in added sugars and free from unnecessary fillers is generally recommended.