Protein Intake for Seniors: Meeting Needs as You Age

By Jamie C | Updated November 2025. Learn more at Protein Pit Stop.

Introduction

Maintaining muscle mass and function is essential for healthy ageing. Yet many older adults consume less protein than they need. Age‑related anabolic resistance means that the muscles of older people respond less efficiently to protein, so higher intakes are required to stimulate muscle protein synthesis. In this article we explain how much protein seniors need and how to incorporate it into a balanced diet. This information is educational and not a substitute for advice from a qualified health professional.

Why Seniors Need More Protein

The general recommended dietary allowance (RDA) for protein is about 0.8 grams per kilogram of body weight per day. However, studies suggest that older adults require more to counteract the natural loss of muscle mass (sarcopenia) and to support immune function. Guidance from gerontology researchers suggests that adults over 60 should aim for roughly 1.0–1.2 g/kg/day, which is higher than the general adult recommendation.^[1] Major health organisations also note that people in their 40s and 50s may benefit from increasing protein intake to around 1.1–1.2 g/kg/day as muscle mass begins to decline.^[2]

Recommended Intakes and Meal Distribution

Aiming for 1.0–1.2 g/kg/day means that a 70 kg older adult should consume roughly 70–84 grams of protein each day. Distributing this evenly across meals—about 25–30 g per meal—can maximise muscle protein synthesis. For individuals who are physically active or dealing with illness, some experts suggest intakes up to 1.5 g/kg/day; in severe cases, up to 2 g/kg/day may be appropriate.^[3] Consult a dietitian or doctor to personalise these recommendations, especially if you have kidney disease or other health conditions.

Tips for Meeting Protein Needs

• Include protein at every meal. Incorporate eggs, dairy, lean meats, fish, beans, lentils, tofu and nuts.
• Focus on quality and digestibility. Dairy proteins such as whey and casein are complete and highly digestible; pairing plant proteins (e.g., beans with rice) can provide all essential amino acids.
• Stay hydrated and active. Resistance training helps preserve muscle and improves how efficiently the body uses dietary protein.
• Consider fortified foods. Some yoghurts, oat milks and cereals are fortified with extra protein and can help boost total intake.

Conclusion

As we age, our bodies become less efficient at using dietary protein, which means older adults benefit from higher intakes. Guidelines for seniors recommend about 1.0–1.2 g/kg/day, with some individuals requiring even more depending on activity level and health status.^[1][3] Distributing protein evenly across meals and choosing high‑quality sources helps support muscle maintenance and overall wellbeing. Always discuss dietary changes with your healthcare provider, particularly if you have kidney or metabolic conditions.

References

University of Southern California – “Nutrition and Diet in Older Adults” explains that adequate protein intake is essential for older adults and recommends about 1.0–1.2 grams per kilogram of body weight per day to help maintain muscle and immune function.

Mayo Clinic – “Are you getting enough protein?” notes that the general RDA for sedentary adults is 0.8 g/kg and that protein needs rise to roughly 1.1–1.2 g/kg/day after age 40–50 as muscle mass begins to decline.

PubMed – “Dietary protein and older adults” reports that healthy older adults require at least 1.0–1.2 g/kg/day of protein, with intakes of 1.2–1.5 g/kg/day recommended for those with acute or chronic illness and up to 2 g/kg/day in severe cases; distributing 25–30 g of protein per meal maximises muscle protein synthesis.