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How much protein do seniors need?

Reviewed and updated · Methodology

Short answer
Adults aged 65 and older benefit from 1.0–1.2 g of protein per kg body weight per day — higher than the 0.8 g/kg adult RDA — to offset sarcopenia (age-related muscle loss). Per-meal protein should be roughly 0.4 g/kg because older tissue is less responsive to protein ("anabolic resistance"). For a 70 kg senior, that is about 70–84 g per day in meals of ~28 g each.
Details

The PROT-AGE Study Group and ESPEN consensus recommend 1.0–1.2 g/kg/day for healthy older adults, rising to 1.2–1.5 g/kg for those with acute or chronic illness.

Anabolic resistance means a 20 g protein meal that triggers MPS in a 25-year-old may not trigger it in a 75-year-old; larger per-meal doses are needed.

Resistance training amplifies MPS response to protein at any age and is the most effective countermeasure to sarcopenia.

Leucine-rich sources (whey, dairy, eggs, meat, fish) are particularly effective for older adults.

Related questions

Is high protein safe for older adults with normal kidney function?

Evidence supports the safety of 1.0–1.6 g/kg/day in healthy seniors with normal kidney function. Those with chronic kidney disease should follow their physician's targeted intake.

What are easy high-protein snacks for seniors?

Greek yogurt, cottage cheese, hard-boiled eggs, cheese sticks, milk-based shakes, and soft-texture protein bars are practical options that deliver 15–25 g per serving.

Sources & methodology
  1. NASEM Dietary Reference Intakes — Protein — Institute of Medicine DRI for protein (RDA 0.8 g/kg, AMDR 10–35%)
  2. ISSN Position Stand: Protein and Exercise — Peer-reviewed consensus: 1.4–2.0 g/kg for active adults
  3. NIH Office of Dietary Supplements — Dietary Supplements for Weight Loss — Federal guidance on protein, supplements, and weight management

Nutrition data is verified against the product’s Nutrition Facts label and the brand’s official spec sheet. See our full ranking methodology for the scoring formula and inclusion rules.

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