Protein needs by age change in an important way: as you get older, your muscles respond less strongly to the protein you eat, so older adults often need somewhat more protein, and to spread it more evenly across meals, to maintain muscle. Combined with resistance activity, this helps counter the gradual muscle loss that comes with age, and for most people it is achievable from food.
How protein needs change by age
When you eat protein, your body uses it to build and repair muscle. In older adults this response is blunted: the same amount of protein triggers less muscle-building than it would in a younger person, a phenomenon called anabolic resistance. It means the protein intake that was fine at 30 may not be enough to maintain muscle at 70, even though the official minimum requirement barely changes.
This is why protein needs by age are best thought of as a moving target rather than a single number. The UK reference nutrient intake of about 0.75 grams per kilogram of body weight a day is a floor for avoiding deficiency, not an optimum for protecting muscle in later life, as the British Nutrition Foundation's overview of protein explains.
Why muscle matters later in life
Muscle is not just about strength or appearance. From around midlife, adults gradually lose muscle mass and strength, a process that, when advanced, is called sarcopenia. The revised European consensus on sarcopenia links low muscle strength to falls, frailty, slower recovery from illness and loss of independence. Protecting muscle is one of the more meaningful things you can do for healthy ageing, and protein plus activity is central to it.
This becomes especially relevant during any period of weight loss or illness in later life, when muscle can be lost quickly. Losing weight without attention to protein and activity risks shedding muscle alongside fat, which is the opposite of what supports long-term strength, and we cover how to preserve muscle during weight loss in more detail.
How much protein, and when?
Two ideas matter here: total protein, and distribution across the day.
- Total: many experts suggest older adults aim higher than the basic minimum, often in the region of 1 to 1.2 grams of protein per kilogram of body weight a day, or more during illness. A position paper from the PROT-AGE group sits at the centre of this guidance. Individual needs vary, and kidney disease is an exception to discuss with a clinician.
- Distribution: spreading protein fairly evenly across meals, rather than loading it all at dinner, appears to help older muscle use it better.
- Per meal: aiming for a decent protein portion at each meal, roughly 25 to 30 grams, is a practical way to reach this.
To put the numbers in context, a 70kg adult aiming for 1 to 1.2 grams per kilogram would target roughly 70 to 85 grams of protein a day. Split across three meals, that is about 25 to 30 grams each, which is a palm-sized portion of meat or fish, a large tin of beans with some cheese, or a couple of eggs plus Greek yoghurt. Seen that way, the target is less daunting than it first sounds.
The exact numbers matter less than the direction: for many older adults, eating more protein, more evenly, is the useful change. It rarely needs to be complicated or expensive, and the same principles apply around exercise, which we cover in our guide to what to eat before and after training.
Practical UK food examples
Reaching a good protein intake is straightforward with everyday foods, and building meals around the eatwell principles helps you cover other nutrients at the same time:
- A couple of eggs at breakfast, or Greek yoghurt with some nuts and fruit.
- A tin of tuna, a chicken breast, or a portion of beans or lentils at lunch.
- Fish, meat, tofu or a bean and grain dish with the evening meal.
- Dairy, a handful of nuts, or a small protein-rich snack such as cottage cheese to fill gaps between meals.
- Plant sources like tofu, tempeh, beans, lentils and wholegrains, combined across the day so the range of amino acids adds up.
The NHS eatwell guide is a sensible framework for balancing these with vegetables and wholegrains. Whole foods are usually enough. A protein powder can help if appetite is low or chewing is difficult, and our guide to choosing a protein powder covers the practicalities, but it is a convenience rather than a requirement. If you want to know how timing fits in, see pre- and post-workout nutrition.
When to get advice
Most people can adjust protein safely on their own, but a few should check first. Kidney disease is the main reason to seek tailored advice before raising protein, and anyone with a diagnosed condition affecting the kidneys, liver or metabolism should speak to their GP or dietitian. Protein is one of several areas where needs shift with circumstances rather than following a universal rule, much like the question of whether you need supplements at all.
The honest bottom line
Protein needs by age are one of the few areas where older adults may genuinely need more than younger ones, and where getting it right has real consequences for staying strong and independent. Aim for a decent protein portion at each meal, keep active with some resistance work, and use food first. If you have kidney disease or another relevant condition, discuss your protein target with your GP.
