Protein Intake for Older Adults

Photo by Paula Steele aka pixieclipx

Older adults often struggle to maintain a proper diet.  Protein is one area that might suffer because of problems with transportation, finances, chewing/swallowing or mobility.  Deficiencies in protein can affect energy levels and contribute to bone frailty and muscle wasting aka sarcopenia.  For these reasons and others, older adults should pay attention to dietary proteins. 

The RDA (recommended daily allowance) for adults is .8 grams of protein for each 1 kilogram of body weight.  However, some emerging studies suggest that older adults need 1 gram per kilogram or even 1.2 grams per kilograms.  If a person is recovering from surgery, or if they are very active, they need to consume protein at a higher amount. If you have liver problems, you may need to consume less than the RDA amounts. Consult with your physician.

In order to calculate your need

1. Multiply your weight by 2.2 to get your weight in kilograms.
2. If you choose to follow the 1 gram per kilogram suggestion, you already have the number of grams
3. Consume that amount of protein each day.

For example, a 150 pound person weighs 68 kilograms, so he or she would need 68 grams of protein a day.