Macro partitioning

Older adults (approx. 77 years) consume significantly less total daily protein (83.4 g) and distribute it unevenly across meals compared to young adults, failing to meet the per-meal threshold (0.4 g/kg) required to maximally stimulate muscle protein synthesis (MPS).

If you are over 60, simply eating 'enough' protein throughout the day (meeting the 0.8 g/kg guideline) is likely not enough to stop muscle loss. You must concentrate your protein intake into larger doses at each main meal (breakfast, lunch, dinner). Aim for roughly 0.4 grams of protein per kilogram of body weight at each meal. If you struggle to eat large amounts of food, prioritize high-quality protein sources like whey, eggs, or lean meats, or consider protein supplements to hit this per-meal target without feeling overly full.