Protein has been the "it" macronutrient for some time now. In almost every grocery aisle, you'll see foods touting the amount of protein per serving as a badge of honor. It's added to everything from nut butters to pancake mixes to chips as people clamor to get more in their diet.

While most of us meet or exceed the dietary recommendations for the macronutrient, we should still pay attention to how much we're consuming.

"Protein provides the necessary nutrients to maintain and repair muscle tissue," says Amanda Meadows, a clinical dietitian at Houston Methodist. "Protein is important for almost every function in our body, and it becomes even more important as we age."

What does protein do for our bodies, and how much do we need?

Protein is a complex molecule made up of amino acids that provide structure to our muscles, bones, skin and cartilage. Protein also helps with our immune system, digestion, and other bodily processes.

The recommended amount of protein someone needs depends largely on their age, gender and activity level. The United States Department of Agriculture (USDA) dietary guidelines call for adults to get a daily allowance of 0.36 grams of protein per pound of body weight. Determining your daily protein intake needs requires multiplying your weight by 0.36.

For example, for someone who weighs 150 pounds: 150 x 0.36 = 54 grams of protein.

Don't want to do the math? Check out the USDA Dietary Reference Intakes calculator for your individual recommendations.

It's important to note that this recommendation is the amount you would need to simply maintain your health at your current weight. Our bodies are in a constant state of turnover, usually breaking down the same amount of protein as they use to build and repair tissue.

But at certain points in our lives, our bodies break down more protein than they naturally create and require more protein to compensate. Examples include children and teens needing more protein to support their growth and development, as well as pregnant and lactating women needing extra protein to support the development of the fetus as well as for milk production.

After we reach adulthood, however, our protein needs become somewhat static until we're older.

"Our overall protein needs also increases during later adulthood, around age 70," Meadows says.

Why do we need more protein later in life?

Starting as young as age 30, we can lose 3%-5% of muscle pass per decade. This age-related muscle loss, called sarcopenia, affects our strength and can lead to smaller muscle size, decreased balance, mobility and stamina, which can lead to issues with walking, climbing stairs and performing everyday activities.

USDA data shows that protein intake for Americans ages 71 and older is lower compared to adults ages 60 to 70. Their data also shows that almost 50% of women and 30% of men 71 and older fall short of protein recommendations.

"Older adults often don't regularly meet their protein requirements due to taste changes, a decrease in appetite and dentition issues with chewing or their teeth," Meadows says.

Of course, if we're lucky enough, we all age. And while muscle loss is a natural part of the aging process, we're not powerless against it.

How to combat age-related muscle loss

We don't have to wait until our 70s to take action. Anyone interested in preventing age-related muscle loss can start at any age, and it usually starts with changes to our exercise regimen.

"It is often recommended to include weight-bearing exercises in conjunction with maintaining the appropriate amount of protein in your diet to minimize age-related muscle loss," Meadows says.

Progressive resistance training, or strength training, is the best exercise type to help you maintain or build muscle mass. And while your mind may go straight to weightlifting, this exercise type can use body weight, resistance bands or hand weights — no gym membership required. Body weight exercises are considered a low-impact form of exercise, which can be great for those getting started with movement or those who experience joint pain.

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"An exercise physiologist can help with developing an exercise routine to meet your needs," Meadows says. "Talking with your primary care provider before starting any new exercise regimen is also important, especially when we're older or have any chronic conditions such as injuries."

Meadows shares that protein intake may need to increase anywhere from 0.45–0.6 grams of protein per pound of body weight for older folks who complete strength training and want to maintain or increase muscle mass. This is high compared to the USDA's guidelines for adults, so you would want to consult with your doctor or a registered dietitian to understand your unique needs.

"Too much protein in the diet could lead to a range of health concerns involving your heart, kidneys and gastrointestinal health," Meadows says. "Older adults do need more protein, but those with chronic conditions should work with their care team to understand their dietary needs."

How to incorporate more protein into your diet

We can get protein from animal or plant sources, including meat, dairy, nuts, vegetables and certain grains and legumes such as beans. Incorporating some protein at every meal, including snacks, can make it easier to meet your intake goal, as well as aid with consistent muscle growth and repair.

"Include protein at breakfast and snacks to optimize your protein intake for the day," Meadows says. "Try cottage cheese, higher protein yogurts, lox, boiled eggs for a protein-forward breakfast. Tuna packs, roasted chickpeas, and edamame can be good protein rich snacks."

It can be easy to fall into the trap of simply adding meat or dairy to every meal. But with meat can come unhealthy levels of saturated fat. Select lean or low-fat cuts of meat or low-fat dairy, especially if you are concerned about your blood pressure or cholesterol levels. High-protein diets with a focus on red or processed meats have been consistently linked to higher rates of heart disease and diabetes.

"Getting protein from different types of foods is crucial," Meadows says. "Whether it's nuts, beans, quinoa, edamame, other legumes and whole grains — eating a variety of protein-rich foods can give you a better mix of vitamins, minerals, healthy fats, some fiber and antioxidants. We don't want to eat simply for protein without considering other important macronutrients."