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Longevity · Answer

How much protein do you need for healthy aging?

Expert groups suggest older adults aim for 1.0–1.2 g of protein per kg of body weight a day — more with regular exercise or illness. Here's how to hit it.
By Reviewed Updated 1 min read

Quick answer

How much protein do you need for healthy aging?

The PROT-AGE expert group recommends that healthy adults over 65 get 1.0–1.2 grams of protein per kilogram of body weight per day — above the standard 0.8 g/kg RDA — and at least 1.2 g/kg for active older adults. Spreading protein across meals and pairing it with strength training helps preserve muscle.

At a glance

Key takeaways

  • The standard RDA is 0.8 g of protein per kg of body weight, but older adults likely need more.
  • PROT-AGE recommends 1.0–1.2 g/kg/day for healthy adults over 65, and 1.2 g/kg or more with regular exercise.
  • Aim for roughly 25–30 g of protein per meal rather than loading it into dinner.
  • Protein works best alongside resistance training for preserving muscle.

Muscle is one of your most valuable longevity assets. It supports strength, balance, metabolism and independence — and it naturally declines with age, a process called sarcopenia. Protein intake is one of the two big levers for slowing that decline. The other is strength training — see our longevity guide for how both fit into a healthy-aging plan.

The Recommended Dietary Allowance for adults is 0.8 g of protein per kilogram of body weight per day. That figure is designed to prevent deficiency, not to optimize muscle in aging bodies. In 2013, the PROT-AGE Study Group reviewed the evidence and recommended:

  • 1.0–1.2 g/kg/day for healthy adults over 65
  • ≥1.2 g/kg/day for older adults who exercise regularly
  • 1.2–1.5 g/kg/day for older adults with acute or chronic illness (with clinician guidance; kidney disease is an exception)

Why distribution across meals matters

Muscle-building responds to protein "doses." Many people eat little protein at breakfast and a lot at dinner. Aiming for roughly 25–30 g of protein per meal helps each meal count.

Protein plus strength training

A large meta-analysis of resistance-training studies found that protein supplementation added modest gains in muscle size and strength, with benefits leveling off around 1.6 g/kg/day in younger adults. The takeaway: protein amplifies training — it doesn't replace it. Adequate protein also supports recovery after workouts.

Easy ways to hit your target

  • Greek yogurt or eggs at breakfast
  • A palm-sized portion of fish, poultry, tofu or lean meat at lunch and dinner
  • Beans, lentils, milk or a protein shake as snacks

Explore more in our healthy aging guide.

People also ask

More questions people ask

How much protein is that per day?

For a 75 kg (165 lb) adult, 1.0–1.2 g/kg is about 75–90 grams of protein a day — roughly 25–30 grams across three meals.

Is too much protein harmful?

For healthy people, protein in these ranges is generally considered safe. People with kidney disease should follow their clinician's guidance on protein intake.

Do I need protein supplements?

Not necessarily. Food first — fish, eggs, dairy, poultry, legumes and soy work well. Powders are a convenient option if you struggle to reach your target.

Answers

More answers

Citations

Sources & references

  1. [1]Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study GroupBauer J, Biolo G, Cederholm T, et al.. Journal of the American Medical Directors Association, 2013 · Consensus statementView source : Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group (opens in a new tab)
  2. [2]A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsMorton RW, Murphy KT, McKellar SR, et al.. British Journal of Sports Medicine, 2018 · Meta-analysisView source : A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (opens in a new tab)
  3. [3]Dietary Guidelines for AmericansU.S. Department of Agriculture and U.S. Department of Health and Human Services · Government resourceView source : Dietary Guidelines for Americans (opens in a new tab)

Study links open a PubMed search for the exact title, so they keep working even if a journal changes its URL.

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