What percent of protein a day should seniors (over 65) be eating? I am female, if that makes a difference, and do cardio, weights, and yoga/Pilates classes.

– Carole H.


Hello Carole, I’m hoping your question is about what percent of calories should come from protein.

Seniors should consume about 1.0 gm protein per kilogram of body weight daily. This is higher than the recommended 0.8 gm/kg for other healthy adults for two reasons: a greater need for maintaining lean mass and slightly diminished protein digestion/absorption. Since protein has 4 calories per gram, your requirement equates to a set number of calories, but the percentage this makes up of your total calories will depend on how many you take in.

If you were 130 pounds, you’d need (divide pounds by 2.2 to get kilograms) 59 grams of protein. These 236 calories would be 12% of a 2000 Calorie diet, but 20% of a 1200 calorie diet.

– Debbie J., MS, RD


Protein for Fitness: Age Demands Greater Protein Needs. Densie Webb. Today’s Dietitian. April 2015 Issue, Vol. 17 No. 4, P. 16

Seniors — Beef it up to prevent muscle loss. Jennifer K. Nelson. WebMD. May 1, 2015


This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email or submit your question below and it may be featured in an upcoming article!

14 + 5 =

Recommended Reading

3 Year Anniversary – Living Healthy Podcast Update

3 Year Anniversary – Living Healthy Podcast Update

Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness.   Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...

LA Fitness Easter Hours 2021

LA Fitness Easter Hours 2021

LA Fitness will be open on Easter Sunday, April 4th 2021! Modified clubs hours are below!Easter Sunday Hours Sunday, April 4th (U.S. & Canada) Club Hours: 8AM - 4PM Regular hours will resume on Monday, except in Canada (Alberta clubs be open from 8AM to 10PM,...



Be the first to know about exclusive

content, deals and promotions

You have Successfully Subscribed!

Pin It on Pinterest

Share This