Daily Protein Goals

Nemo

I have an interest in establishing a daily protein goal. I'm older and exercise about an hour daily, including some strength training. As I understand current nutritional recommendations, more protein (higher than the RDA) is suggested if one exercises at a higher level and is older. I am not a vegetarian, seldom eat red meat, but eat lean meats and fish. Any suggestions for a daily protein goal based on weight?

Susan_RD_101

@Nemo

For older adults, I recommend a protein target of 1 g per kg of healthy body weight (i.e. assumes that your body mass index is between 18.5 and 24.9 kg/msq). From there, I will typically bump up an individual's target based on activity/dietary intake. An ideal range for someone of your activity level would likely be 1.2 - 1.3 g per kg per day.

Kind regards,

Nemo

Thanks, Susan. If I am unable to meet a daily protein goal with regular meals, is it okay to use a whey protein drink to make up the difference?

Susan_RD_101

@Nemo

100%! Just look for one that's low in sugar.

I also like to bake with my protein powder so that I add little bumps of protein to cookies/bars.

Kind regards,