Protein for Sarcopenia: Fighting Age-Related Muscle Loss
To help counter sarcopenia, older adults are advised to eat 1.2-1.5 g of protein per kg of body weight per day, and up to 2.0 g/kg during illness or recovery. A 70 kg (154 lb)…
Calculate Your Protein IntakeSarcopenia is the age-related loss of muscle mass and strength, and low protein intake combined with inactivity is a major driver. Eating well above the standard RDA, while doing resistance exercise, is the most effective nutritional strategy to slow or reverse it.
Because older muscle responds less to small amounts of protein, aim for 25-35 g per meal to reliably trigger muscle protein synthesis. Leucine-rich sources like dairy, eggs, meat and fish are especially useful, alongside regular strength training.
- Target: 1.2-1.5 g/kg per day, up to 2.0 during illness
- Aim for 25-35 g per meal
- Leucine-rich foods help ageing muscle respond
- Resistance training is essential to rebuild strength
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
When cutting calories, a higher protein intake of around 1.8g to 2.4g per kilogram of body weight helps preserve muscle mass and keeps you fuller for longer.