Protein is essential throughout life. It helps maintain muscles, supports tissue repair and provides the building blocks for enzymes and hormones.
As we get older, getting enough protein becomes particularly important. Muscle mass and strength tend to decline with age, and inadequate nutrition can accelerate this process.
But how much protein do you actually need?
How Much Protein Do Adults Need Each Day?
According to the World Health Organization (WHO), protein providing approximately 10–15% of daily energy intake is generally sufficient for adults.
For someone consuming around 2,000 calories a day, this corresponds to approximately 50–75 grams of protein.
Another commonly used reference for healthy adults is approximately 0.8 grams of protein per kilogram of body weight daily.
For example:
* A person weighing 60 kg needs approximately 48 g per day.
* A person weighing 70 kg needs approximately 56 g per day.
* A person weighing 80 kg needs approximately 64 g per day.
These figures represent general adult reference intakes, not necessarily optimal targets for every older person.
Do You Need More Protein After Age 65?
Many experts recommend that healthy older adults aim for approximately 1.0–1.2 grams of protein per kilogram of body weight daily.
For a person weighing 70 kg, this corresponds to approximately 70–84 grams per day.
Older adults recovering from illness or experiencing muscle loss may require higher amounts, depending on their clinical condition.
These higher targets come from specialist recommendations for older adults rather than the general WHO Healthy Diet fact sheet.
Protein needs should be individualized, especially in people with kidney disease or other medical conditions.
Which Foods Are Good Sources of Protein?
Protein is available from both animal and plant foods.
Examples of approximate protein content include:
* Two large eggs: 12–14 g.
* 150 g of plain Greek-style yoghurt: often 10–15 g, depending on the product.
* 100 g of cooked chicken breast: approximately 30 g.
* 100 g of cooked salmon: approximately 20–25 g.
* 150 g of cooked lentils: approximately 12–14 g.
* 100 g of firm tofu: approximately 10–17 g, depending on the product.
You do not need to rely on protein powders or supplements to meet your requirements.
A varied diet can provide sufficient protein for many people.
Is Plant Protein as Good as Animal Protein?
Both can contribute to a healthy diet.
Animal proteins generally provide all essential amino acids in proportions that are readily used by the body.
Plant proteins vary in amino acid composition and digestibility, but combining different plant foods throughout the day can provide all essential amino acids.
Beans, lentils, soy products, nuts and whole grains can all contribute.
For many adults, replacing some red and processed meat with plant protein sources may improve overall dietary quality.
Does Eating More Protein Prevent Muscle Loss?
Protein is important, but it is only part of the solution.
Resistance exercise, such as strength training, is particularly important for maintaining muscle mass and strength.
Combining adequate protein intake with regular resistance exercise is generally more effective than increasing protein intake alone.
Walking and other forms of physical activity also support health, but they do not fully replace muscle-strengthening exercise.
Should You Eat Protein at Every Meal?
Distributing protein across meals can make it easier to meet daily requirements.
For example, a breakfast containing yoghurt and eggs, a lunch with fish or legumes, and a dinner with another protein source can provide a useful distribution.
However, the total amount of protein consumed throughout the day remains important.
There is no need to follow a rigid schedule or eat exactly the same amount at every meal.
Can Too Much Protein Be Harmful?
More protein is not always better.
Very high protein intake may be unnecessary and can make a balanced diet harder to maintain.
People with chronic kidney disease may need individualized protein recommendations.
For healthy adults, moderate increases in protein intake are not automatically harmful, but there is limited evidence that consuming very large amounts improves longevity.
The goal is sufficient protein to maintain health and function, not the highest possible intake.
Why Does Protein Matter for Healthy Aging?
Loss of muscle mass and strength can contribute to frailty, falls, reduced mobility and loss of independence.
Adequate protein intake, combined with physical activity, supports the maintenance of muscle tissue.
This is particularly important in later life, when preserving physical function becomes a major component of healthy aging.
However, higher protein intake has not been proven to directly slow biological aging or extend maximum human lifespan.
Based on Research
World Health Organization. Healthy diet. January 2026.
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Deutz NEP et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 2014.
https://doi.org/10.1016/j.clnu.2014.04.007
Volkert D et al. ESPEN practical guideline: Clinical nutrition and hydration in geriatrics. Clinical Nutrition, 2022.
