Protein needs over 60: why the RDA is too low
For adults over 65, the PROT-AGE and ESPEN expert groups recommend 1.0 to 1.2 g of protein per kg of body weight a day, rising to 1.2 to 1.5 g/kg during illness or recovery, rather than the 0.8 g/kg adult RDA, which only prevents deficiency. Older muscle responds less to protein, so each main meal should contain about 25 to 30 g. For a 65 kg person that is 65 to 80 g a day, spread over three meals.
Run your own numbers: Daily protein intake calculatorThe numbers two expert groups agree on
| Situation (age 65+) | Protein per day | Source |
|---|---|---|
| Healthy | 1.0 to 1.2 g/kg | PROT-AGE 2013, ESPEN 2014 |
| Acute or chronic illness, recovering, malnourished | 1.2 to 1.5 g/kg | PROT-AGE 2013 |
| Severe illness or injury | up to 2.0 g/kg | PROT-AGE 2013 |
| Diagnosed chronic kidney disease (eGFR under 30), not on dialysis | restricted, set by the nephrologist | PROT-AGE 2013 |
| Per main meal, everyone | 25 to 30 g | PROT-AGE 2013 |
The 0.8 g/kg adult RDA was set from nitrogen-balance studies in younger adults and describes the amount that prevents deficiency. Neither expert group treats it as adequate for maintaining muscle after 65.
What that means by body weight
| Body weight | Healthy (1.0 to 1.2 g/kg) | Ill or recovering (1.2 to 1.5 g/kg) | Per meal, 3 meals |
|---|---|---|---|
| 50 kg | 50 to 60 g | 60 to 75 g | 20 to 25 g |
| 60 kg | 60 to 72 g | 72 to 90 g | 25 to 30 g |
| 70 kg | 70 to 84 g | 84 to 105 g | 28 to 35 g |
| 80 kg | 80 to 96 g | 96 to 120 g | 32 to 40 g |
Why the body needs more with age
Anabolic resistance. Muscle protein synthesis after a meal rises less in older adults than in younger ones for the same protein dose. Moore and colleagues (2015) estimated that older men needed about 0.40 g/kg per meal to reach the response younger men got from about 0.24 g/kg. The fix is a larger dose per meal, especially of leucine-rich protein.
Smaller appetite, same muscle. Total energy intake falls with age while the protein needed to maintain muscle does not, so protein needs to become a larger share of what is eaten.
Illness and bed rest hit harder. A week in hospital can cost an older adult a kilogram or more of muscle. The higher intake during illness is about limiting that loss and recovering it afterwards.
Exercise is half of the prescription
Both groups say the same thing: protein alone does little without loading the muscle. Resistance exercise two or three times a week, even light, makes muscle more responsive to the protein you eat. The ESPEN group frames it as protein intake combined with daily physical activity, and the PROT-AGE group recommends resistance training plus 20 g or more of protein close to the session.
Reaching 25 to 30 g at each meal
| Meal | Typical low-protein version | Easy upgrade to about 25 to 30 g |
|---|---|---|
| Breakfast | Toast and jam, about 6 g | 2 eggs plus 150 g Greek yoghurt, or oats made with milk plus a scoop of whey |
| Lunch | Vegetable soup and bread, about 8 g | Add 100 g chicken, fish or tofu, or a tin of tuna, or 150 g cottage cheese |
| Dinner | Rice with a little meat, about 15 g | Palm-sized portion of meat or fish (100 to 120 g cooked) plus beans or lentils |
Soft or easy-to-chew options that still deliver protein: eggs, yoghurt, cottage cheese, fish, tofu, lentil soup, milk-based porridge and smoothies with whey or skim-milk powder. Collagen powder adds grams but is low in leucine, so it should top up a complete protein rather than replace it.
Safety
- In older adults with normal kidney function, intakes of 1.0 to 1.5 g/kg have not been shown to harm the kidneys.
- With diagnosed chronic kidney disease, protein targets are individual and may be lower; follow the nephrologist.
- Rapid changes in intake can affect people on certain medications, for example levodopa for Parkinson's, which competes with dietary protein for absorption; timing matters there and is worth raising with the prescriber.
Use the protein calculator with the "age 65 or over" option for a target based on your own weight and situation.
Frequently asked questions
How much protein should a 70-year-old eat per day?
Why do older adults need more protein than younger adults?
Is high protein bad for older kidneys?
How much protein per meal for seniors?
Do protein supplements help older adults?
Sources
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559 (1.0 to 1.2 g/kg healthy; 1.2 to 1.5 g/kg with acute or chronic illness; 25 to 30 g per meal)
- Deutz NEP, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-936 (1.0 to 1.2 g/kg; higher when ill or malnourished; combine with daily activity)
- Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62 (about 0.40 g/kg per meal in older vs 0.24 in younger)
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005 (RDA 0.8 g/kg)
- NutraIngredients, Expert panel calls for end to one-size-fits-all protein recommendations and higher levels for older adults (29 April 2014)
Educational information only, not medical advice. Results are population estimates from published studies and may not apply to you.