How your protein needs change with age and how much you really need

As people age, their protein requirements and the way their bodies process it can change significantly, making protein one of the most important nutrients to get right in later life.

- TDG NETWORK

While protein is essential at every stage of life — supporting muscle repair, immune function, hormone production, and overall cellular health — older adults often need to pay extra attention to how much and what kind of protein they consume.

Experts explain that the recommended baseline for adults of all ages generally starts at around 0.8 grams of protein per kilogram of body weight per day, roughly equal to about 56 grams for a 70-kg person. This amount is considered sufficient to prevent deficiency and meet routine bodily needs in healthy, sedentary adults. But as the body ages — particularly past midlife — the efficiency of protein utilisation declines, and requirements to maintain muscle tissue increase. This decline is partly due to a phenomenon called anabolic resistance, where the muscles become less responsive to protein intake.