Higher Protein After 60

Sarcopenia — age-related muscle loss — affects an estimated 10–20% of adults over 60. Older adults are also less efficient at using protein ("anabolic resistance"), so recommended intakes climb to about 1.2–1.5 g/kg/day (ESPEN; PROT-AGE), well above the 0.8 g/kg general RDA.

Make It Count

  • Spread across meals (≈25–35 g each) to overcome anabolic resistance.
  • Pair with resistance training — protein alone does little without the stimulus.
  • Prioritize leucine-rich sources (dairy, eggs, meat, soy).

Our Sarcopenia Protein Calculator outputs an age-appropriate target. See senior exercise and the Sarcopenia hub.

Educational only. If you have kidney disease, protein targets may differ — confirm with your clinician.