Macro partitioning
Current Recommended Dietary Allowance (RDA) of 0.8 g/kg/day for protein is likely an underestimate for older adults and should be increased to 1.0-1.2 g/kg/day to support healthy muscle ageing.
If you are an older adult, aim for 1.0 to 1.2 grams of protein per kilogram of body weight every day. This is higher than the standard government recommendation of 0.8 g/kg. Spread this protein evenly across your meals (about 0.4 g/kg per meal) and combine it with strength training. This helps maintain muscle mass and function without harming healthy kidneys or bones.
contemporary assessments indicating protein recommendations may need to be increased to >1.0 g/kg/d ... recommended protein intakes for, especially active, older adults should exceed the current RDA and be raised to 1.0–1.2 g/kg/d based on 3× ~0.4 g/kg per meal
Why this rating
Based on a review of contemporary methods (IAAO) and meta-analyses, though the paper acknowledges variability.
Source
Dietary protein recommendations to support healthy muscle ageing in the 21st century and beyond: considerations and future directions
Paul T. Morgan et al. · Proceedings of The Nutrition Society · 2023
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