Protein supports strength, energy and overall health through every stage of your life. But how much protein do you actually need as you get older when your body relies on it even more to maintain muscle mass, support healing and keep you feeling your best? Experts recommend you get 10% to 35% of your daily calories from protein, but that looks different for everyone. Let's look at why your needs change as you age, how much you need and how to make the most of protein in your diet.

Why Protein Needs Change With Age

Aging naturally changes how efficiently your body uses protein and how it affects your muscle mass. You may notice it takes longer to recover from illness or you don't have the same level of strength you did in your youth or even middle age. Eating protein helps slow down muscle loss, supports mobility and makes everyday activities, such as walking, lifting or even just standing, feel more manageable. This vital nutrient also plays a major role in immune health, making it even more essential as you get older.

How Much Protein Do You Really Need?

Most older adults benefit from more protein than the standard recommendation for younger adults. A general guideline for protein intake suggests aiming for about 1.0 to 1.2 grams per kilogram of body weight per day. For example, a 150-pound adult needs roughly 68 to 82 grams of daily protein based on this model, with this range supporting muscle maintenance and overall wellness. Individual needs can vary based on activity level, health conditions and recovery needs, so ask your Omaha health care provider to help you tailor the right amount for you.

Spread Protein Throughout the Day

Instead of eating most of your protein at one meal, include it in each meal and snack. Your body uses protein more effectively when you space it out. Try simple additions like:

Eggs or yogurt at breakfast

Lean meats, beans or tofu at lunch

Fish or poultry at dinner

Nuts, cheese or protein-rich snacks between meals

Choose Protein-Rich Foods You Enjoy

Protein doesn't have to feel repetitive or restrictive. Many everyday foods provide excellent sources of protein, so you can mix and match meals to fit your tastes. At Hickory Villa in Omaha, Nebraska, residents often enjoy thoughtfully prepared meals that include a variety of protein-rich choices that pair perfectly with heart-healthy snacks, making it easier to maintain balanced, satisfying nutrition. Great sources of protein include:

Chicken, turkey and fish

Eggs and dairy products like milk, yogurt and cheese

Beans, lentils and chickpeas

Nuts, seeds and nut butters

Don't Overlook Strength or Movement

Protein works best when paired with regular movement such as light strength exercises using resistance bands, body weight movements or guided fitness classes. The combination of protein and exercise helps your body maintain or build muscle mass, and even small efforts make a difference. Consistency matters more than intensity, and staying active supports your physical health and confidence levels. One way to get regular movement at Hickory Villa is to bookmark our activity calendar and check for group classes you can share with other residents in our assisted living community.

Watch for Signs You Need More Protein

Sometimes your body gives you subtle cues that it could use more protein support, including increased fatigue, muscle weakness, slower recovery from illness or injury or unintentional weight loss. If you experience any of these changes, adjusting your protein intake may help, along with guidance from your health care provider.

Make Protein Part of a Balanced Routine

Protein plays an important role in healthy aging, but it works best alongside other supportive habits -- staying active with modified strength training, eating a variety of nutrient-rich foods and keeping up with regular care. Small, steady changes can help you feel stronger, more energized and better equipped to enjoy each day of your life to its fullest.