The short version
- The long-standing adult minimum is about 0.8 g of protein per kg of body weight a day.
- The PROT-AGE expert group recommends 1.0 to 1.2 g per kg a day for healthy adults over 65, and at least 1.2 g for those who exercise.
- Not every country has adopted the higher figure, because experts weigh the same studies differently.
- Aim for roughly 25 to 30 g at each meal instead of loading it all into dinner.
- Protein works with strength training. Eating more without training does much less.
Why protein matters more after 50
From the start of the menopause transition, women begin to lose lean mass, which is mostly muscle. In a large US study the decline continued until about two years after the final period.4 Muscle is built from protein, and an aging body responds less strongly to each serving, so the same intake that worked at 30 does less at 55.1
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What the expert groups recommend
| Source | Recommendation | Who it is for |
|---|---|---|
| Standard reference intake | About 0.8 g per kg a day | All adults |
| PROT-AGE Study Group | 1.0 to 1.2 g per kg a day | Healthy adults over 65 |
| PROT-AGE Study Group | 1.2 g per kg a day or more | Older adults who exercise |
| PROT-AGE Study Group | 1.2 to 1.5 g per kg a day | Older adults with acute or chronic illness |
| Nordic countries | 1.2 g per kg a day | Older adults |
Sources: PROT-AGE position paper and a 2024 review of national recommendations.1,2
These higher figures were written for people over 65. If you are in your late forties or fifties, they are a sensible upper target to discuss with your clinician, not a rule.
Why the advice is not the same everywhere
A 2024 review compared national guidelines. The Nordic countries raised their recommendation for older adults to 1.2 g per kg. Germany, Austria and Switzerland chose 1.0 g. The Netherlands and the United Kingdom judged the evidence insufficient to move above 0.8 g.2 The studies are the same. The committees differ on how much weight to give trials that measure muscle and function compared with older nitrogen-balance studies.
Your number
In pounds, the range works out to about 0.45 to 0.55 g of protein per pound of body weight a day.
| Body weight | At 1.0 g per kg | At 1.2 g per kg |
|---|---|---|
| 55 kg (121 lb) | 55 g | 66 g |
| 65 kg (143 lb) | 65 g | 78 g |
| 75 kg (165 lb) | 75 g | 90 g |
| 85 kg (187 lb) | 85 g | 102 g |
Spread it across the day
The PROT-AGE group also pointed to a per-meal threshold: older adults seem to need about 25 to 30 g of protein in a meal to switch on muscle building fully.3 Many women eat very little protein at breakfast and most of it at dinner. Evening it out is often the easiest improvement.
- Breakfast: Greek yogurt bowl or spinach and feta omelette
- Lunch: tuna and white bean salad
- Dinner: baked salmon with roast vegetables
The 7-day high-protein meal plan does the arithmetic for a full week.
Protein needs a reason
Muscle grows in response to work. In pooled studies, postmenopausal and older women gained lean mass with resistance training programs that averaged three sessions a week.5 Pair your protein with a routine such as our full-body dumbbell workout for beginners.
Common questions
Is 1.2 g per kg safe?
For healthy adults, intakes in this range are what several expert groups recommend. People with kidney disease are often advised to limit protein, so check with your doctor first if that applies to you.1
Do I need protein powder?
No. Powder is a convenience, not a requirement. Greek yogurt, eggs, fish, chicken, tofu and beans cover the same ground and bring calcium, fiber and other nutrients with them.
Is plant protein good enough?
Yes, if you eat enough of it and mix your sources. Soy foods, lentils, beans and chickpeas are the richest plant options. Combining them with grains over the day gives you all the essential amino acids.
References
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. https://pubmed.ncbi.nlm.nih.gov/23867520/
- Groenendijk I, de Groot LCPGM, Tetens I, Grootswagers P. Discussion on protein recommendations for supporting muscle and bone health in older adults: a mini review. Front Nutr. 2024;11:1394916. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1394916
- FoodNavigator. Expert panel calls for end to one-size-fits-all protein recommendations and higher levels for older adults. April 29, 2014. https://www.foodnavigator.com/Article/2014/04/29/Expert-panel-calls-for-end-to-one-size-fits-all-protein-recommendations-and-higher-levels-for-older-adults/
- Greendale GA, Sternfeld B, Huang M, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5):e124865. https://doi.org/10.1172/jci.insight.124865
- Thomas E, Gentile A, Lakicevic N, et al. The effect of resistance training programs on lean body mass in postmenopausal and elderly women: a meta-analysis of observational studies. Aging Clin Exp Res. 2021. https://doi.org/10.1007/s40520-021-01853-8
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
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