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!

15 + 11 =

Recommended Reading

LA Fitness 4th of July and Canada Hours 2022

LA Fitness 4th of July and Canada Hours 2022

LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours   Kids...

LA Fitness Holiday Hours 2021

LA Fitness Holiday Hours 2021

LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours (Canada)...

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...



Be the first to know about exclusive

content, deals and promotions

You have Successfully Subscribed!

Pin It on Pinterest

Share This