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.