General guidance for adults. Research findings and practical examples are distinguished below.
Why It Matters
Maintaining muscle supports getting up, carrying groceries and independent living. Food supplies the building material; resistance exercise supplies a reason to use it. Sufficient overall energy intake also matters.
What the Evidence Shows
PROT-AGE recommends about 1.0–1.2 g/kg/day for adults over 65 to help maintain or regain lean mass and function. ESPEN experts give a similar range for healthy older people. These are expert recommendations informed by human studies, not the result of one longevity trial. Illness and kidney function can change requirements. [1] [2]
What You Can Do
- If this older-adult guidance applies to you, 60 kg × 1.0–1.2 gives 60–72 g protein/day. This means grams of protein, not grams of meat or tofu. Use food labels or a food composition table to estimate your usual day. [1] [2]
- Check breakfast first: if it contains little protein, add a food you enjoy, such as eggs, yogurt, soy foods or beans. Distributing foods across meals is a convenient way to reach your daily intake; no exact per-meal threshold is claimed here.
- Pair the food plan with the strength-training guide. After a week, check whether the plan is affordable, comfortable and repeatable rather than expecting a measurable muscle change immediately.
What to Consider
Do not apply this range automatically in kidney disease: severe non-dialysis kidney disease may require restriction, while dialysis differs. Discuss unexplained weight loss, poor appetite or major illness with a clinician or dietitian. Protein powders are optional tools, not a requirement for this plan. [1]
Primary Sources
- Bauer J et al. JAMDA (2013). Evidence-based recommendations for optimal dietary protein intake in older people. DOI: 10.1016/j.jamda.2013.05.021.
Expert position paper
Review scope / funding and COI
Abstract checked for age, intake range and renal exception. Full funding and author disclosures not verified.
- Deutz NEP et al. Clinical Nutrition (2014). Protein intake and exercise for optimal muscle function with aging. DOI: 10.1016/j.clnu.2014.04.007.
Expert recommendations
Review scope / funding and COI
Abstract checked for healthy older-adult guidance. Full funding and author disclosures not verified.