Protein Needs for Older Adults: Why 0.8 g/kg Is Often Not Enough
October 21, 2026
The standard recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day, designed to prevent deficiency in most healthy adults. But a growing body of research suggests that older adults may need more to maintain muscle and function. Several expert groups now suggest 1.0 to 1.2 g/kg per day for healthy people over 65, and 1.2 to 1.5 g/kg or more for those who are ill, recovering from injury, or at risk of malnutrition. For a 70 kg person, that means about 70 to 84 grams a day instead of 56.
Muscle loss with age, called sarcopenia, is gradual but significant: adults can lose 3% to 8% of muscle mass per decade after 30, and the rate accelerates after 60. Protein, together with resistance exercise, is the main nutritional defense.
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Aging muscle shows anabolic resistance: it responds less strongly to a given dose of protein and to exercise than young muscle does. Studies find that older adults often need about 30 to 40 grams of high-quality protein per meal, rather than 20 to 25 grams, to maximally stimulate muscle protein synthesis. Appetite also declines with age, dental problems and reduced taste can limit protein-rich food, and chronic illness and inflammation increase protein needs.
Low protein intake is linked to faster loss of strength and mobility, more falls and fractures, slower wound healing, and longer hospital stays.
Calculating Your Target
Daily target = body weight (kg) × 1.0 to 1.2. A 70 kg adult: 70 to 84 grams. A 60 kg adult: 60 to 72 grams. An 85 kg adult: 85 to 102 grams. Then divide by 3 meals: for 84 grams, that is 28 grams per meal. If you also eat a snack with protein, the per-meal load is lighter.
People with chronic kidney disease may need to limit protein, and anyone with a medical condition should discuss targets with a physician or dietitian.
| Body weight | Standard RDA (0.8 g/kg) | Suggested older adult range (1.0 to 1.2 g/kg) | Per meal (3 meals) |
|---|---|---|---|
| 55 kg | 44 g | 55 to 66 g | 18 to 22 g |
| 70 kg | 56 g | 70 to 84 g | 23 to 28 g |
| 85 kg | 68 g | 85 to 102 g | 28 to 34 g |
A Sample 84-Gram Day
Breakfast: 2 eggs and 3/4 cup of Greek yogurt with berries, about 12 + 15 = 27 g. Lunch: a can of tuna mixed with white beans on whole-grain toast, about 20 + 8 = 28 g. Snack: a glass of milk or a small handful of nuts, about 8 g. Dinner: 100 g of chicken or fish with lentils or vegetables, about 25 to 30 g. The total comes to roughly 90 g. A protein shake can fill gaps for those with small appetites, providing 20 to 25 g in a small volume.
Distribute protein through the day rather than concentrating it at dinner, as most people do.
Resistance Training: The Other Half
Protein alone does not rebuild muscle. Resistance exercise provides the stimulus, and combining the two produces the best results. Two to three sessions a week of exercises such as squats to a chair, rows, presses, and step-ups, with weights or bands that make the last few repetitions challenging, help preserve strength and balance. Studies show that even people in their 80s and 90s can build muscle with training. Begin gradually and consider guidance from a physiotherapist or qualified trainer, particularly if you have joint problems or health conditions.
Walking and balance work complement strength training for fall prevention.
Practical Tips
Choose protein-rich foods that you enjoy and can easily prepare: eggs, dairy, fish, canned beans, soft meats, tofu, and cottage cheese. Add protein to familiar foods, such as milk powder in soups or cheese in vegetables. If chewing is a problem, use ground or slow-cooked meats and smoothies. Consider vitamin D and B12 status, since deficiencies affect muscle function and are common in older adults. Weigh yourself monthly and watch for unintended weight loss, which should be discussed with a clinician.
Frequently Asked Questions
How much protein do older adults need?
Many experts suggest 1.0 to 1.2 g per kg of body weight per day for healthy adults over 65, and more with illness or injury.
Is too much protein bad for kidneys?
In healthy people, intakes in this range have not been shown to harm kidneys. People with kidney disease should follow medical advice.
How much protein per meal is best?
Around 25 to 40 grams per meal to maximize muscle protein synthesis in older adults.
What is sarcopenia?
The age-related loss of muscle mass and strength.
Do I need protein supplements?
Not necessarily, but powders and shakes help if appetite is small or whole foods are hard to eat.