How Much Protein Do Older Adults Need?
Healthy adults over 65 generally need more protein than younger adults, not less. Expert groups suggest about 1.0–1.2 g per kg of body weight a day, compared with the standard 0.8 g/kg, and higher again (around 1.2–1.5 g/kg) for older adults who are ill, recovering or very active. Spreading it as 25–30 g at each main meal seems to work best.
Why needs go up with age
From middle age onwards, muscle mass and strength drift downward, and the decline tends to speed up in later life. When it becomes significant it's called sarcopenia, and it's linked to falls, frailty and loss of independence. Part of the reason is "anabolic resistance": older muscles respond less to the same amount of protein, so a meal that would fully switch on muscle repair in a 30-year-old only partly does so at 75.
At the same time, appetite often shrinks, and many older people eat less protein than they used to. More need, less intake. That's the gap worth closing.
Daily targets by body weight
| Body weight | Standard adult (0.8 g/kg) | Healthy 65+ (1.0–1.2 g/kg) |
|---|---|---|
| 55 kg / 121 lb | 44 g | 55–66 g |
| 65 kg / 143 lb | 52 g | 65–78 g |
| 75 kg / 165 lb | 60 g | 75–90 g |
| 90 kg / 198 lb | 72 g | 90–108 g |
The protein calculator has an "age 65+" option that uses these ranges and splits the total across your meals.
Spread it out
For older adults, the per-meal dose seems to matter more than for younger people. Research suggests roughly 25–30 g of good-quality protein per meal, containing about 2.5–3 g of the amino acid leucine, gives a better muscle-building response than smaller amounts. In practice that means making sure breakfast and lunch aren't just toast, tea and a biscuit.
Easy ways to get 25 g or so:
- Two eggs on toast with a glass of milk
- A pot of Greek yogurt with a handful of nuts
- A tin of fish or a chicken breast with lunch
- Lentil or bean soup with cheese on the side
- Porridge made with milk plus a spoon of skimmed milk powder
Protein works best with strength exercise
Protein on its own slows muscle loss a little. Protein plus resistance exercise does much more. Two or three short sessions a week using bands, light weights, sit-to-stands from a chair or step-ups can make a big difference to strength and balance, at any age. Many areas run strength and balance classes for older adults; a GP or physiotherapist can point you to one.
When to be careful
- Kidney disease: if you have reduced kidney function, protein targets may need to be lower. Speak to your doctor or a dietitian before increasing.
- Unintended weight loss or poor appetite: this needs a medical conversation, not just more protein. Small, frequent meals and nourishing drinks can help in the meantime.
- Recovering from illness or surgery: needs are often higher. Ask the care team.
Keep an eye on calories too
If appetite is small, protein shouldn't crowd out everything else. Enough overall energy matters, otherwise the body uses protein for fuel instead of maintaining muscle. The calorie calculator gives a rough daily energy target. For younger family members wondering about their own needs, see how much protein do I need a day?
The simple plan
Aim for a palm-sized portion of protein at breakfast, lunch and dinner, keep active with some strength work, and check in with a professional if weight or appetite is dropping. It's one of the most practical things you can do to stay strong and independent for longer.
Frequently asked questions
How much protein does a 70-year-old need?
Around 1.0–1.2 g per kg of body weight a day if healthy, so roughly 70–84 g for a 70 kg person, and more if unwell or very active. People with kidney disease should get personal advice.
Why do older adults need more protein?
Ageing muscles respond less to protein, and muscle loss speeds up in later life. Higher intake, combined with strength exercise, helps preserve muscle and strength.
How much protein should older adults eat per meal?
Roughly 25–30 g of good-quality protein at each main meal seems to work well.
Is too much protein bad for older people's kidneys?
For healthy kidneys, recommended amounts are considered safe. Anyone with reduced kidney function should check with their doctor before increasing protein.