At a glance:
- The recommended protein intake for older adults is higher than for adults in general — approximately 1.0–1.2 g of protein per kilogram of body weight per day (Bauer et al., 2013).
- Spread your protein intake evenly throughout the day, with around 25–30 g at each main meal (Deutz et al., 2014).
- A high-protein diet combined with strength training helps slow sarcopenia, or age-related muscle loss (Cruz-Jentoft et al., 2019).
- Good protein sources include meat, fish, eggs, dairy products, legumes and, when needed, high-protein supplements.
As you age, your body becomes less efficient at using protein, and muscle mass gradually begins to decline. This is precisely why older adults’ diets often fall short on protein, even though their needs are actually higher than when they were younger. In this guide, we take an evidence-based look at how much protein you need in later life and practical ways to include it in your diet.
Why do older adults need more protein in their diet?
Older adults develop a phenomenon known as anabolic resistance — their muscles respond less strongly to the same amount of protein than those of younger people. Experts therefore recommend adjusting older adults’ diets to provide approximately 1.0–1.2 g of protein per kilogram of body weight each day, compared with the general recommendation of 0.8 g/kg for adults (Bauer et al., 2013). During illness, recovery or periods of greater physical exertion, requirements may rise to 1.2–1.5 g/kg (Deutz et al., 2014).
Protein’s role extends beyond muscle: it supports immunity, wound healing and bone health. A balanced diet also means maintaining an appropriate acid-base balance — read more in the article pH and healthy eating.
How should you spread your protein intake throughout the day?
How you distribute your protein intake may matter more than the total amount. Research shows that around 25–30 g of high-quality protein is needed at each main meal to trigger muscle protein synthesis (Deutz et al., 2014). In practice, this means breakfast should be more than just white bread and jam — add an egg, cottage cheese or yogurt.
An even distribution works better than eating all your daily protein at dinner. The Health ABC Study found that older adults with higher protein intakes maintained muscle mass better than those in the low-intake group (Houston et al., 2008).
If your appetite is low, tasty, high-protein snacks can help. To satisfy a sweet craving, try a high-protein coffee dessert or high-protein strawberry sorbet, which provide protein without excess sugar.
What are the best protein sources for older adults?
High-quality protein sources contain all the essential amino acids, particularly L-leucine, which triggers muscle protein synthesis. Good choices include:
- Animal protein: chicken, fish, eggs, dairy products (cottage cheese, yogurt, cheese) and lean meat.
- Plant-based protein: legumes (lentils, beans, chickpeas), tofu and whole-grain foods — combine these for a more varied amino acid profile.
- High-protein supplements: if your appetite is low or chewing is difficult, whey or plant-based protein powder can help you meet your daily intake.
For men, adequate nutrition may also support hormonal balance — read more in nutrition and testosterone.
Is protein alone enough to maintain muscle?
No. Protein provides the building blocks, but physical activity supplies the signal to maintain muscle. Sarcopenia, or age-related muscle loss, is slowed most effectively when a high-protein diet is combined with regular strength training (Cruz-Jentoft et al., 2019). A meta-analysis confirmed that adding protein alongside training increases both muscle mass and strength (Morton et al., 2018).
The World Health Organization also emphasizes that healthy aging requires attention to both nutrition and physical activity — see the WHO guidelines on healthy aging.
Practical tips
- Include a protein source with every meal (eggs, fish, cottage cheese, legumes).
- Drink enough fluids — your sense of thirst decreases with age.
- Choose nutritious foods and limit snacks that provide empty calories.
- Consult your doctor or a nutrition advisor if you have kidney disease or need a special diet for another reason.
References
- Bauer J, Biolo G, Cederholm T, et al. (2013). 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. PMID: 23867520
- Deutz NE, Bauer JM, Barazzoni R, et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. PMID: 24814383
- Cruz-Jentoft AJ, Bahat G, Bauer J, et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age Ageing. PMID: 30312372
- Houston DK, Nicklas BJ, Ding J, et al. (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health ABC Study. Am J Clin Nutr. PMID: 18175749
- Morton RW, Murphy KT, McKellar SR, et al. (2018). 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. Br J Sports Med. PMID: 28698222
Frequently asked questions
How much protein should older adults eat each day?
The recommended intake is approximately 1.0–1.2 g of protein per kilogram of body weight per day, which is higher than the general recommendation of 0.8 g/kg for younger adults (Bauer et al., 2013). Your needs may be higher during illness or recovery.
Is plant-based protein suitable for older adults?
Yes, but it is worth combining plant-based sources (e.g., legumes with whole grains) for a more complete amino acid profile. A varied diet ensures you get enough L-leucine and other essential amino acids.
Is protein powder safe for older adults?
For healthy older adults, protein powder in reasonable amounts is generally safe and helps meet daily protein needs when appetite is low. If you have kidney disease, discuss the amounts with your doctor.
Why is protein alone not enough to maintain muscle?
Protein provides the building blocks, but maintaining muscle also requires physical activity. Combining strength training with a high-protein diet is the most effective way to slow sarcopenia (Cruz-Jentoft et al., 2019; Morton et al., 2018).
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