How much protein do older adults need each day?

For young and middle-aged adults, age does not affect the recommended daily protein intake. However, those over the age of 50 should meet age-appropriate standard protein recommendations.

Experts recommend that older adults increase their protein intake, including plant-based protein from nuts - Illustration image

What is the recommended protein intake for older adults?

According to an article published in Health magazine, there are two ways to determine the recommended daily protein intake:

Your daily calorie intake: For adults, 10-35% of your total daily calories should come from protein. So, if a person consumes 2000 calories per day, the amount of protein they should consume is approximately 100g, equivalent to 400 calories.

Weight: Adults should aim for 0.8g of protein per kilogram of body weight. This means that a person weighing 70kg should consume 56g of protein per day.

Those who exercise regularly may want to double the recommended amount and consume around 1.6g of protein per kg of body weight, especially if they want to build muscle through strength training.

Why is protein intake important as you get older?

While people in their 50s don't necessarily need more protein than younger people, meeting nutritional goals is especially important for those in this age group.

- Muscle mass: Maintaining muscle mass becomes more difficult as people enter middle age. Since protein is the building block of muscle, eating enough protein can help maintain muscle mass as you get older.

- Bone mineral density: Humans lose bone mineral density as they age, which can lead to an increased risk of fractures. Consuming sufficient protein, especially animal protein containing calcium, can contribute to healthier bones.

- Preventing the risk of disease: A 2024 study of women under 60 showed that those who consumed more protein in middle age, especially plant-based protein, tended to have better mental health and did not experience cognitive or physical decline.

When do protein requirements change?

While most people in their 50s should follow the standard daily protein recommendations, they may want to consider increasing their protein intake based on individual needs.

The recommended protein intake for adults is a minimum of 0.8g per kilogram of body weight. The recommended daily protein intake is 0.94-1.3g of protein per kilogram of body weight.

Achieving your protein goals in middle age will help you have a healthier aging process. This can also help you form habits of consuming enough protein in your diet, which is crucial as you get older. Calculate your protein goals and build a suitable diet to achieve them.

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Source: https://tuoitre.vn/nguoi-lon-tuoi-can-bao-nhieu-chat-dam-moi-ngay-20251211142612203.htm