Older adults require significantly more dietary protein than current RDA guidelines suggest — approximately 1.2–1.6g per kg of body weight per day — to maintain muscle mass and prevent sarcopenia.
The current RDA for protein (0.8g/kg/day) is insufficient to prevent muscle loss in older adults. The PROT-AGE Study Group recommends 1.0–1.2g/kg/day for healthy older adults and 1.2–1.5g/kg/day for those with acute or chronic illness. Distributing protein evenly across meals (25–30g per meal) is more effective than consuming the same total amount in one or two meals.
The PROT-AGE Study Group (Bauer et al., 2013) conducted a comprehensive review of protein requirements in older adults and concluded that the current RDA of 0.8g/kg/day is inadequate for maintaining muscle mass and function in people over 65. Deutz et al. (2014) in Clinical Nutrition, reviewing evidence from nitrogen balance studies and muscle protein synthesis measurements, recommended 1.0–1.2g/kg/day as the minimum for healthy older adults. MedlinePlus notes that protein is essential for building and maintaining muscle, and that adequate protein intake is particularly important for older adults. Moore et al. (2015) demonstrated that muscle protein synthesis in older adults is maximised at approximately 0.4g/kg per meal, meaning that spreading protein across three meals is more effective than consuming the same total in fewer meals.
"Older adults require 1.0–1.2g of protein per kg of body weight per day to maintain muscle mass — significantly more than the current RDA of 0.8g/kg/day."
— Bauer et al. (PROT-AGE), JAMDA 2013
MedlinePlus recommends protein as an essential nutrient for muscle maintenance and notes that older adults may need more protein than younger adults. The NIA recommends lean meats, poultry, seafood, eggs, beans, nuts, and seeds as protein sources for older adults. The European Society for Clinical Nutrition and Metabolism (ESPEN) recommends 1.0–1.2g/kg/day for healthy older adults, with higher amounts for those with illness or frailty.
For a 70 kg older adult, 1.2g/kg/day means approximately 84g of protein per day — achievable through three meals each containing 25–30g of protein. Practical sources: 100g of chicken breast (31g protein), 200g of Greek yoghurt (20g), 100g of salmon (25g), 200g of lentils (18g), 2 eggs (12g). Leucine is the key amino acid that triggers muscle protein synthesis — animal proteins (meat, dairy, eggs) are richer in leucine than most plant proteins. If using plant-based proteins, combining sources (e.g., rice and legumes) improves the amino acid profile.
Vitaei verdict
Older adults need significantly more protein than the current RDA suggests. Targeting 1.2–1.6g/kg/day, distributed across meals, is the most evidence-supported dietary strategy for preventing sarcopenia.
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