Macro partitioning
In older adults (mean age ≥50 years) undergoing energy-restricted weight loss, consuming higher protein diets (≥1.0 g/kg/d or ≥25% of energy) preserves lean mass and increases fat mass loss compared to normal protein intakes (<1.0 g/kg/d or <25% of energy).
If you are an older adult trying to lose weight, ensure your protein intake is at least 1.0 gram per kilogram of body weight per day (or makes up at least 25% of your calories). This strategy helps you lose more fat and keep more muscle compared to eating less protein, without needing to change your exercise routine.
Older adults retained more lean mass and lost more fat mass during weight loss when consuming higher protein diets.
Why this rating
Based on a systematic review and meta-analysis of 20 randomized control trials (RCTs), providing high-level evidence.
Source
Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis
Jung Eun Kim et al. · Nutrition Reviews · 2016
DOI 10.1093/nutrit/nuv065
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