Protein target

Most people under-eat protein, and it matters more with age. Hitting a simple target protects muscle and appetite.

Start today

Add a clear protein source to your next meal — eggs, dairy, fish, meat, tofu, legumes — and aim to see protein at every meal.

Why it matters

Protein preserves muscle (which predicts healthspan), keeps you full, and supports recovery. The requirement rises as you age because older muscle responds less to each gram.

The evidence (strong)

Higher protein intake (roughly 1.2–2.2 g/kg depending on goals) supports muscle retention and satiety; combined with resistance training it counters age-related muscle loss. Older adults need more per kg than the classic RDA.

Where it's thin: Exact optima vary by body size, activity and kidney health. Very high intakes have not shown harm in healthy kidneys but offer diminishing returns.

How to do it

• Protein at every meal — a palm-sized portion is a simple visual
• If you eat plant-based, combine sources (legumes + grains) across the day
• Do not skip breakfast protein — it steadies appetite
• Aim ~1.2–1.6 g/kg body weight per day for general health
• Spread it across 3–4 meals of ~25–40 g rather than one big hit
• Anchor meals around the protein, then add plants and carbs
• ~1.6–2.2 g/kg if building muscle or in a fat-loss phase (protein protects muscle while dieting)
• Aim for ~2.5–3 g leucine per meal (a good protein serving) to trigger muscle protein synthesis
• Creatine 3–5 g/day complements protein for strength (see supplements)
• Older adults benefit from the higher end and a slightly larger per-meal dose to overcome "anabolic resistance"
• Protein distribution matters more when total is modest; less so when total is already high
• Plant-based diets can hit targets but often need ~10–20% more total protein for equivalent effect

Safety — read before starting

If you have kidney disease, set protein intake with your clinician. Otherwise higher protein is safe for healthy kidneys.