Protein After 50: Protecting Muscle and Strength
Adults over 50 should aim for 1.2-1.5 g of protein per kg of body weight per day, well above the standard RDA, to slow age-related muscle loss. A 70 kg (154 lb) adult targets…
Calculate Your Protein IntakeMuscle loss accelerates after 50, and the old 0.8 g/kg guideline is now considered too low for healthy ageing. A higher intake, spread across meals and paired with resistance training, protects the muscle that keeps you mobile and independent.
Because appetite often declines with age, focus on protein-dense, easy-to-eat foods such as eggs, dairy, fish and legumes. Reaching 25-30 g per meal is a practical way to keep muscle protein synthesis switched on.
- Target over 50: 1.2-1.5 g/kg per day
- The 0.8 g/kg RDA is too low for healthy ageing
- Aim for 25-30 g per meal
- Resistance training preserves strength and mobility
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
1g per pound of body weight (about 2.2g per kilogram) sits at the high end of the evidence-based range and works well for lean, heavily-training individuals. Most people — including those simply maintaining muscle or losing fat — do just as well with 0.7g to 1g per pound (1.6g to 2.2g per kg).