Macro partitioning
Older adults (65+) require 1.0–1.3 g/kg/day of dietary protein to optimize physical function and prevent muscle loss, which is higher than the standard 0.8 g/kg/day recommendation.
If you are over 65, aim for 1.0 to 1.3 grams of protein per kilogram of body weight each day. Spread this out across your meals, aiming for about 25-30 grams of high-quality protein (like meat, eggs, or dairy) at each main meal. This strategy works best when combined with resistance exercise at least twice a week to maintain muscle strength and independence.
There is good consistent evidence (level III-2 to IV) that consumption of 1.0 to 1.3 g/kg/day dietary protein combined with twice-weekly progressive resistance exercise reduces age-related muscle mass loss. Older people appear to require 1.0 to 1.3 g/kg/day dietary protein to optimize physical function, particularly whilst undertaking resistance exercise recommendations.
Why this rating
The paper cites Level III-2 to IV evidence, indicating consistent observational and some RCT data, but notes the need for more robust long-term studies.
Source
Protein Requirements and Recommendations for Older People: A Review
Caryl Nowson et al. · Nutrients · 2015
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