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Do older adults need more protein?
Yes, older adults often benefit from a slightly higher protein intake than younger adults. While the general UK Reference Nutrient Intake for adults is about 0.75g of protein per kilogram of body weight per day, this level may be enough only to prevent deficiency in younger, healthy adults.
As we age, the body becomes less efficient at using protein to maintain muscle and support recovery. For this reason, many health experts suggest older adults aim for around 1.0 to 1.2g per kilogram of body weight per day, especially if they are active or recovering from illness.
Why protein matters more with age
Protein helps maintain muscle strength, support the immune system, and aid repair after injury or surgery. Older adults are more at risk of losing muscle mass over time, a process known as sarcopenia.
Getting enough protein can help reduce the risk of frailty, falls, and loss of independence. It may also help older people recover better from illness and stay stronger for everyday activities such as walking, climbing stairs, and carrying shopping.
How much protein is enough?
The right amount depends on body size, health, and activity level. A person weighing 70kg might need about 53g of protein a day using the standard adult guideline, but an older adult could benefit from closer to 70g or more.
People who are very active, underweight, unwell, or recovering from hospital treatment may need even more. If there is kidney disease or another medical condition, protein needs should be discussed with a GP or dietitian.
Good sources of protein in the UK
Protein can come from both animal and plant foods. Good options include eggs, milk, yoghurt, cheese, fish, chicken, lean meat, beans, lentils, tofu, nuts, and seeds.
It can help to include a protein source at each meal. For example, porridge with milk and nuts at breakfast, a tuna sandwich or bean salad at lunch, and fish with vegetables and potatoes at dinner.
Practical tips for older adults
Older adults may find it easier to eat smaller meals and snacks rather than large portions. Spreading protein across the day can support better muscle maintenance than having most of it at one meal.
If appetite is low, adding simple extras can help, such as milk powder in porridge, yoghurt with fruit, or beans added to soup. A GP, pharmacist, or dietitian can offer advice if eating well is difficult.
Frequently Asked Questions
For many older adults, a common target is about 1.0 to 1.2 grams of protein per kilogram of body weight per day, though needs can be higher with illness, frailty, or recovery from surgery. Individual needs vary based on health, activity level, and kidney function.
Protein requirements for older adults per day often increase relative to younger adults because aging can reduce muscle-building efficiency. Many experts recommend aiming above the general adult minimum to help preserve muscle, strength, and function.
At 1.0 to 1.2 grams per kilogram, a 70 kg older adult would need about 70 to 84 grams of protein per day. If needs are higher, such as during illness or rehabilitation, the target may be greater.
Protein helps maintain and build muscle tissue, which is especially important in older adults to reduce sarcopenia, support mobility, and lower fall risk. Meeting daily protein needs also helps preserve strength and independence.
Not meeting protein requirements for older adults per day can contribute to muscle loss, weakness, slower recovery, and poorer immune function. Over time, inadequate protein may also affect bone health and overall quality of life.
Yes, protein requirements for older adults per day can be met with plant-based foods such as beans, lentils, tofu, tempeh, edamame, nuts, seeds, and soy milk. Using a variety of plant proteins helps improve overall amino acid intake.
It is often helpful to distribute protein requirements for older adults per day evenly across meals rather than eating most protein at one meal. Many people benefit from about 25 to 35 grams of protein per meal, depending on body size and total daily needs.
Protein requirements for older adults per day are generally based on body weight rather than sex, so men and women with similar weights and health needs may have similar protein targets. Differences usually come from body size, activity, and medical conditions.
Illness, hospitalization, wounds, and recovery from surgery can raise protein requirements for older adults per day because the body needs more protein for healing and to reduce muscle loss. A healthcare professional may recommend a higher target in these situations.
Yes, protein requirements for older adults per day may need to be adjusted if an older adult has chronic kidney disease or other medical conditions. Anyone with kidney disease should follow guidance from their clinician or dietitian before increasing protein intake.
Foods that help meet protein requirements for older adults per day include eggs, dairy, fish, poultry, lean meats, tofu, tempeh, beans, lentils, yogurt, cottage cheese, and protein-fortified foods. Choosing nutrient-dense proteins can also support overall health.
When appetite is low, protein requirements for older adults per day can be met by choosing smaller, more frequent meals and snacks with concentrated protein, such as Greek yogurt, eggs, cheese, smoothies, tofu, or protein-enriched soups. Liquid or soft protein options can be easier to eat.
Protein supplements can help meet protein requirements for older adults per day when food intake is not enough, but they are not always necessary. Whole foods should be the first choice when possible, and supplements should fit the person’s medical needs and preferences.
Exercise, especially resistance training, can increase the usefulness of protein requirements for older adults per day because muscles respond better to protein after activity. Active older adults may need the higher end of recommended intake to support muscle maintenance and recovery.
The general adult minimum is about 0.8 grams per kilogram per day, but protein requirements for older adults per day are often higher than this to better support muscle and function. Many experts suggest older adults aim above the minimum unless a medical reason says otherwise.
Yes, protein requirements for older adults per day may be higher for frail older adults because they are at greater risk of muscle loss and functional decline. A healthcare professional may recommend a more individualized and sometimes higher intake.
During intentional or unintentional weight loss, protein requirements for older adults per day are especially important to help preserve lean muscle mass. Older adults trying to lose weight should usually ensure adequate protein while reducing calories carefully.
Yes, protein requirements for older adults per day should include protein at breakfast if possible, because early-day protein can help spread intake more evenly. Foods like eggs, yogurt, cottage cheese, milk, tofu scrambles, or protein-rich smoothies can help.
A healthcare professional assesses protein requirements for older adults per day by considering body weight, muscle mass, activity level, nutrition status, kidney function, medical conditions, and recovery needs. This helps create a safe and realistic target.
A practical daily target for protein requirements for older adults per day is often about 1.0 to 1.2 grams per kilogram of body weight, with higher needs in some situations. For personalized advice, older adults should ask a doctor or registered dietitian.
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