How Much Protein Do You Need After 55?
Why Protein Matters More After 55
As we age, maintaining muscle becomes increasingly important for strength, mobility, balance, and independence. Getting enough protein—along with regular resistance exercise—helps support and preserve that muscle.
The goal isn’t simply to eat “more protein.” It’s to get enough high-quality protein from a variety of foods throughout the day.
How Much Protein Do You Need After 55?
The standard Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day. But research on healthy aging suggests many older adults may benefit from somewhat more—often around 1.0 to 1.2 grams per kilogram per day.
Your ideal amount depends on your body size, activity level, overall diet, and health. The important point: you can reach these amounts with plant foods.
Best Plant-Based Protein Sources
Beans, lentils, tofu, tempeh, edamame, peas, whole grains, nuts, seeds, and soy foods can all contribute meaningful amounts of protein. You don’t need one “perfect” protein food—the variety across your day matters.
Plant-Based Protein at a Glance
| Food | Serving | Approx. Protein |
|---|---|---|
| Lentils | 1 cup cooked | 18 g |
| Edamame | 1 cup cooked | 18 g |
| Tempeh | ½ cup | 15–16 g |
| Black beans | 1 cup cooked | 15 g |
| Tofu | ½ cup | 10–12 g |
| Soy milk | 1 cup | 7–9 g |
How to Spread Protein Throughout Your Day
Instead of trying to get most of your protein at dinner, spread it across breakfast, lunch, dinner, and snacks. Adding tofu or soy milk at breakfast, beans or lentils at lunch, and tempeh, edamame, or another soy food at dinner can make the day add up without much effort.
Do You Need Protein Powder?
For most people, protein powder isn’t necessary. Whole plant foods can provide plenty of protein while also delivering fiber, vitamins, minerals, and other beneficial compounds.
That said, protein powder can be convenient when appetite is low, meals are rushed, or someone has higher protein needs. Think of it as a tool—not a requirement.
Protein and Strength Training Work Together
Protein is only part of the healthy-aging equation. Your muscles also need a reason to stay strong. Regular resistance exercise—weights, resistance bands, or body-weight movements—works together with adequate protein to help maintain muscle and strength as you age.
Walking is excellent for overall health, but adding some form of strength training becomes increasingly important after 55.
A Simple Plant-Based Protein Day
A protein-rich day doesn’t have to revolve around counting grams. Oatmeal with soy milk and seeds, a lentil or bean-based lunch, and tofu, tempeh, or edamame at dinner can provide substantial protein while also delivering fiber and a wide range of nutrients.
Example of a Protein-Rich Plant-Based Day
Breakfast
Oatmeal with soy milk, chia or flax, berries and walnuts
Approx. 18–22g protein
Lunch
Lentil and quinoa bowl with vegetables
Approx. 25–30g protein
Dinner
Tofu or tempeh with edamame, vegetables and potatoes
Approx. 30–35g protein
Snack
Fruit with a handful of nuts or roasted edamame
Approx. 6–12g protein
The Bottom Line
Sources & Further Reading
Written by David Lowe
I’ve followed a whole-food, plant-based lifestyle since 2011. This section of Mirkwood55 shares practical information and research that I’ve found useful for healthy aging.
This article is for general educational purposes and is not medical or nutritional advice. Talk with your healthcare professional about your individual needs.