On a biological level, proteins are sort of like Legos for our bodies. They’re the building blocks that make up our organs, tendons, hormones and, of course, muscles. But it’s that last thing on the list that gets so much attention when it comes to protein intake and exercise. All over your local gym, you’ve probably seen your fair share of protein shakes. It’s synonymous with muscle gain and weight loss, but can you overdo it? According to Intermountain Health registered dietitian Kendal Bjella, “Research shows that as we age, our muscles break down at a faster rate. Therefore, older adults need to eat more protein to help rebuild those muscles and stay strong.” So, how much protein do you actually need?

How much protein should I be consuming?

While it can vary, a good guideline is to aim for about 0.36 to 0.45 grams of protein per pound of body weight for adults aged 18 to 59. For those aged 60 and older, the recommendation is 0.5 to 0.7 grams per pound of body weight. For example, if you weigh 150 pounds and are over 60, you should aim for about 82 to 109 grams of protein each day. This might sound like a lot, but there are simple ways to make it easier. Bjella suggests, “A good way to do this is to pick your favorite recipes and double up on the protein. Whether it’s adding extra chicken to your stir-fry or more beans to your chili, these small adjustments can make a big difference.”

Can I eat an all-protein diet?

Yes, technically you could. But it wouldn’t be good for you. Basically, you should aim for anywhere between 10%-35% of your calories coming from protein. So, if your body requires 2,000 calories per day, 200-700 calories should come from protein.

How do exercise and dieting affect protein intake?

The short answer is the more you exercise and burn calories, the more protein you can healthily eat. In fact, protein is great for weight loss because protein-rich foods leave you feeling fuller than fat and carbs. Staying active is crucial. As Kendal Bjella notes, “Maintaining muscle mass isn’t just about eating more protein—it’s about staying active too.” By adding more protein to your diet and keeping up with regular exercise, you can fight muscle loss, boost your strength, and stay independent. But all things in moderation — you can still gain weight when overeating protein, just like any other food. Remember to focus on calories in versus calories out — your body will only process or convert a certain percent of what you eat into energy.

OK, so where should I get my daily protein from?

The healthiest options for protein are generally from plant sources, but the right types of meat are also perfectly healthy when eaten in moderation. Here are a few good places to start sourcing your protein:

• Soy

• Nuts

• Seeds

• Beans and lentils

• Skinless, white-meat chicken or turkey

• Lean cuts of beef or pork

• Fish

• Egg whites

• Low-fat dairy

• Whey protein

Now that you’re a protein pro, you can go out and tell all your friends not to be afraid of this wonderful macronutrient! But be sure that, like all things, you find a balance. In other words, take your protein with a healthy side of moderation.