Protein Needs After 65 | DirectCare AI
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Blog Nutrition November 14, 2026 Clinically reviewed by Dr. Tim Pepin on

Protein Needs After 65: The PROT-AGE Recommendations

An international expert group recommends 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, above the standard 0.8 gram allowance.

The PROT-AGE Study Group, an international panel convened by the European Union Geriatric Medicine Society, recommends that adults over 65 consume at least 1.0 to 1.2 grams of protein per kilogram of body weight a day to maintain muscle and function. The standard adult allowance is 0.8 grams per kilogram.

The recommended dietary allowance for protein, 0.8 grams per kilogram of body weight a day, was set to prevent deficiency in the general adult population. A panel of specialists in aging reviewed whether it is enough for older people.

What the panel concluded

The PROT-AGE Study Group found that older adults need more dietary protein than younger adults to support good health, recover from illness and maintain function. Two reasons were given:

  • Aging muscle responds less strongly to the protein in a meal
  • Chronic and acute illnesses that are common with age increase protein breakdown

The recommendation

To help people over 65 maintain and regain lean body mass and function, the group recommends an average daily intake of at least 1.0 to 1.2 grams of protein per kilogram of body weight. The panel also recommended physical activity, including resistance exercise, alongside it.

What that looks like

  • At 60 kilograms (132 pounds): 60 to 72 grams a day
  • At 75 kilograms (165 pounds): 75 to 90 grams a day
  • At 90 kilograms (198 pounds): 90 to 108 grams a day

Dividing it across three meals gives 25 to 30 grams at each. Our article on protein distribution across meals explains why the split matters.

Foods that get you there

  • Greek yogurt or cottage cheese, one cup: about 20 to 25 grams
  • Three eggs: about 18 grams
  • A palm-sized portion of chicken, fish or lean meat: about 25 to 30 grams
  • A cup of cooked lentils or beans: about 15 to 18 grams
  • Tofu, half a block: about 20 grams
Kidney disease is the exception
The same paper notes that people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease, ask your clinician for a target.

Pair it with strength training

Protein supplies the material, and training supplies the signal. Our article on strength training at 90 shows how well older muscle responds.

This article is educational and is not medical advice. Talk with a licensed clinician about your own health.

References

  1. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. Source
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Editorial disclosure: This article is for informational purposes only and does not constitute medical advice. All treatments at DirectCare AI are prescribed by US-licensed clinicians based on individual medical evaluation. Compounded medications are not FDA-approved and are not reviewed by the FDA for safety, effectiveness, or quality. Always consult a US-licensed clinician before starting or changing any therapy.

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