Healthy adults over 65 may need more protein than the standard 0.8 g per kg of body weight. European expert groups (PROT-AGE and ESPEN) recommend at least 1.0–1.2 g per kg a day, and 1.2–1.5 g per kg for older people with acute or chronic illness. For a 70 kg person, that is roughly 70–84 g a day.
Key takeaways
- The general adult RDA is 0.8 g of protein per kg of body weight a day.
- PROT-AGE and ESPEN recommend at least 1.0–1.2 g/kg a day for healthy people over 65.
- Older people who are ill or at risk of malnutrition may need 1.2–1.5 g/kg a day.
- People with severe kidney disease may need to limit protein; ask a doctor first.
- Eggs, yogurt, lentil soup, fish and chicken are soft, affordable ways to reach the target.
Why do protein needs change with age?
From middle age onwards, people gradually lose muscle mass and strength, a process that speeds up in later life when combined with inactivity. Muscle matters for far more than sport: it helps you climb stairs, carry shopping, get up from a chair and keep your balance. Losing it makes falls and loss of independence more likely.
Two things change. First, older muscle responds less strongly to the protein in a meal, so the same amount of protein produces a smaller building effect than in a younger adult. Second, illness, inflammation and periods of bed rest, which are more common with age, increase protein needs and speed up muscle loss. At the same time, many older people eat less overall: appetite falls, chewing can be harder, and cooking for one feels like effort. The result is that protein intake often drops just when the body could use more of it.
How much protein do older adults need?
The general recommended dietary allowance (RDA) for adults is 0.8 g of protein per kilogram of body weight a day, and EFSA sets a similar reference value of 0.83 g/kg for adults, including older adults. These figures are set to cover basic needs for most healthy people.
Two European expert groups have argued that this is not enough for many older people. The PROT-AGE study group (2013) and an ESPEN expert group (2014) both recommend:
| Group | Protein per kg body weight per day | For a 70 kg person |
|---|---|---|
| General adult RDA | 0.8 g | ≈ 56 g |
| Healthy adults over 65 | at least 1.0–1.2 g | ≈ 70–84 g |
| Active older adults who exercise | 1.2 g or more | ≈ 84 g or more |
| Older adults with acute or chronic illness, or at risk of malnutrition | 1.2–1.5 g | ≈ 84–105 g |
There is one important exception. PROT-AGE notes that older people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease, diabetes with kidney involvement or any chronic condition, talk to your doctor or a registered dietitian before raising your protein intake. For the general picture across all ages, see how much protein you need per day.
Does it matter how protein is spread through the day?
Many older adults eat a light breakfast (bread, cheese, tea), a modest lunch and most of their protein at dinner. Spreading protein more evenly across meals is a practical way to reach the daily total without having to eat one very large portion, which is often hard when appetite is small. The expert groups note, however, that the evidence on exact timing is not yet strong enough for firm rules, so the daily total comes first. Our article on protein timing explains what is and isn't known.
What are easy protein sources for older adults?
The best sources are foods that are soft, quick to prepare, affordable and familiar. The numbers below are Sporty's per-serving estimates; real values depend on recipe and portion.
| Dish | kcal | Protein | Why it works |
|---|---|---|---|
| Cottage cheese and walnut fruit bowl | 280 | 26 g | No cooking, soft, good for breakfast or a snack |
| Menemen and white cheese | 460 | 28 g | Soft eggs and cheese, a familiar breakfast |
| Vegetable frittata | 340 | 22 g | Cook once, eat over two days |
| Çılbır (poached eggs with yogurt) | 380 | 20 g | Soft, needs little chewing |
| Chicken soup | 260 | 22 g | Easy to eat when appetite is low |
| Red lentil soup | 250 | 13 g | Cheap, smooth, plant protein plus fibre |
| Poached chicken with vegetables | 340 | 40 g | Moist, tender meat |
| Baked sea bream | 400 | 42 g | Flaky fish, one tray |
| Protein shake (milk, whey, banana) | 300 | 30 g | Useful when solid food is hard to finish |
Eggs are especially practical: cheap, quick and soft. Our guide to eggs and how many to eat covers the details. Yogurt, ayran, cheese, milk, canned fish, lentils and chickpeas also make reaching the target easier without much cooking.
What does a 75 g protein day look like?
Take a 68 kg woman aged 70 who is healthy. At 1.1 g/kg she would aim for about 75 g of protein a day. One way to get there, using the dishes above:
- Breakfast: menemen and white cheese, 28 g
- Lunch: red lentil soup with a bowl of yogurt (about 150 g yogurt adds roughly 5–6 g), about 19 g
- Afternoon: a glass of milk, about 6–7 g
- Dinner: baked sea bream with vegetables, 42 g
That is close to 95 g, more than enough. Even if she eats only half of the fish, she still lands near 75 g. The point is not to follow this exact menu but to see that a protein food at each meal adds up quickly.
What if appetite is small?
- Protein first. Eat the egg, fish or yogurt part of the meal before filling up on bread or rice.
- Add protein to what is already eaten. Stir yogurt into soup, add an egg to a vegetable dish, sprinkle cheese on pasta, use milk instead of water in porridge.
- Smaller, more frequent meals. Four or five small meals can be easier than three large ones.
- Drinks count. Milk, kefir, ayran or a milk-based shake can supply protein when chewing is difficult.
- Cook in batches. A pot of lentil soup or a tray of frittata covers several meals.
If someone is losing weight without trying, eating much less than usual or struggling to swallow, that needs a doctor's attention rather than a food plan.
Does exercise matter too?
Yes. Both expert groups recommend regular physical activity, including resistance exercise (for example, standing up from a chair repeatedly, resistance bands or light weights) and aerobic activity such as walking, at a level that is safe for the individual. Protein and exercise work together: protein provides the building material, and using the muscles gives the signal to build. People who start a new exercise routine should check with their doctor first if they have heart disease, joint problems or other conditions.
If you are over 40 and trying to lose weight, keeping protein up is even more important so that more of the weight lost comes from fat rather than muscle; see losing weight after 40. Sporty can show your protein total for the day next to your calories, which makes it easy to see whether each meal is pulling its weight.
Frequently asked questions
How much protein does a 70-year-old need?
European expert groups recommend at least 1.0–1.2 g per kg of body weight a day for healthy people over 65. For someone weighing 70 kg that is about 70–84 g a day.
Is too much protein bad for older people's kidneys?
For people with healthy kidneys, the recommended amounts are considered safe. People with severe kidney disease who are not on dialysis may need to limit protein and should follow their doctor's advice.
What are good soft protein foods for seniors?
Eggs, yogurt, cottage cheese, milk, lentil soup, chicken soup, poached chicken and baked fish are soft, easy to chew and simple to prepare.
Do older adults need protein supplements?
Most can reach their needs with food. A milk-based shake can help when appetite is small, but a doctor or dietitian should guide supplement use for people who are ill or losing weight.
Was this article helpful?
No ratings yet — be the first.
Tap a star to rate it — your rating helps us improve and helps other readers.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.