For generally healthy adults over 65, the PROT-AGE Study Group recommends an average of 1.0–1.2 grams of protein per kilogram of body weight per day to help maintain or regain lean mass and function. At 70 kg (about 154 lb), that is 70–84 g a day. It is a population-level target, not an individualized prescription; illness, malnutrition, and kidney disease can change what is appropriate.
Daily protein targets for older adults
The figures below are recommendations and benchmarks from expert guidance, not results of a single trial or a universal prescription.
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| Context | Daily protein amount | What the guidance says |
|---|---|---|
| Generally healthy adults older than 65 | 1.0–1.2 g/kg body weight/day | The PROT-AGE Study Group’s 2013 position paper recommends this average range to help maintain or regain lean body mass and function. Read the PROT-AGE position paper. |
| Older adults who exercise and are otherwise active | At least 1.2 g/kg/day | PROT-AGE (2013) advises higher intake for active older adults. |
| Malnourished or at-risk older adults with acute or chronic illness | 1.2–1.5 g/kg/day | The ESPEN Expert Group’s 2014 recommendations give this range; severe illness or injury may require more. Read the ESPEN recommendations. |
| Traditional general-adult benchmark | 0.8 g/kg/day | PROT-AGE (2013) describes this as the traditional general-adult RDA; it is not the older-adult muscle-maintenance target proposed by that group. |
These ranges come from expert-group guidance published in 2013 and 2014. They do not establish one precise optimum for every older adult, and they should not be treated as interchangeable: the higher ESPEN range applies to people who are malnourished or at risk because of illness.
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Multiply body weight in kilograms by the target in grams per kilogram per day. For the generally healthy older-adult range, multiply by 1.0 and 1.2 to get the lower and upper estimates.
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- Example: At 70 kg, 70 × 1.0–1.2 = 70–84 g of protein per day.
- If you know your weight in pounds: Divide pounds by 2.2 to estimate kilograms, then multiply by the selected g/kg target.
This is arithmetic, not medical personalization. These sources do not provide one weight-calculation method for people with obesity, fluid shifts, frailty, active illness, or a prescribed renal diet. In those situations, a clinician or dietitian can help choose both the appropriate weight basis and target.
How to get protein from food
The National Institute on Aging (NIA) recommends a variety of nutrient-dense protein foods rather than relying on a single source. Options include lean meat and poultry, seafood, eggs, beans, nuts, seeds, and soy foods. Plant protein foods can also provide fiber and other nutrients. NIA’s meal-planning guidance suggests adding seafood, dairy or fortified soy products, beans, peas, and lentils across the day.
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Meals are a sensible starting point for meeting a daily target. A protein powder can be an optional convenience for someone who has trouble getting enough from food, but the cited guidance does not say that supplements are necessary for all older adults or identify a best product. People with chronic kidney disease, on dialysis, or following a renal diet should check with a clinician or renal dietitian before adding supplements or making a large change to protein intake.
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Protein needs change with illness and kidney disease
For older people who are malnourished or at risk because of acute or chronic illness, ESPEN’s 2014 expert recommendations give a higher range of 1.2–1.5 g/kg/day; severe illness or injury may call for still more. That guidance is not a reason to increase intake on your own without considering your diagnosis and overall nutrition needs.
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Chronic kidney disease (CKD) makes a generic target especially uncertain. The National Kidney Foundation says protein needs vary with weight, age, urine protein, and the type of kidney disease. Too much protein, especially unnecessary supplements, can stress kidneys; too little can contribute to muscle loss and weakness. Its guidance is for CKD stages 1–5 in people not on dialysis and was updated March 18, 2024. See the National Kidney Foundation’s CKD nutrition guidance. PROT-AGE also identifies severe kidney disease—eGFR below 30 mL/min/1.73 m² without dialysis—as an exception to its higher-protein recommendation.
Pair protein with activity to support muscle
Protein is one part of supporting muscle; diet alone should not be presented as preventing or reversing age-related muscle loss. ESPEN recommends daily physical activity for older people when possible and suggests resistance training as part of an overall fitness regimen when possible. Read ESPEN’s full-text paper.
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The NIA says muscle-strengthening activity helps maintain strength, slow muscle-mass loss, and support daily function. Choose activity to suit ability and health status. Learn about exercise types from the NIA.
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Does protein timing or a per-meal target matter?
The cited PROT-AGE position paper says evidence was insufficient to make specific recommendations about protein quality or timing. It therefore does not establish a definitive per-meal gram threshold or an optimal timing pattern. Its support is for a daily intake range, not a settled rule about how many grams to eat at each meal.
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- Guilt free yum: 1g Sugar, 3g Carbs, 150 Calories and Low Fat; No Soy Ingredients, Gluten Free
- Each tub comes with 17 servings and a scoop – just add water for smooth, decadent but easy post-workout recovery
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When to ask a clinician or dietitian
Get individualized guidance before substantially changing protein intake if you have CKD, receive dialysis, follow a prescribed renal diet, are malnourished or at risk of malnutrition, or have an acute or chronic illness affecting nutrition. A clinician or dietitian can account for your health status and select a target that a general range cannot determine.
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