Protein Information
British Nutrition Society Foundation advice on protein consumption for an older person
Based on advice and research supported by the British Nutrition Foundation (BNF), the British Dietetic Association (BDA), and the British Geriatrics Society, older adults (typically defined as over 65) have higher protein requirements than younger adults to maintain muscle mass, strength, and function.
Key Protein Consumption Advice for Older Adults
Higher Daily Intake: While the general UK population guideline is 0.75g of protein per kg of body weight, experts recommend that healthy older adults increase this to 1.0g to 1.2g of protein per kg of body weight per day.
For Example: A 70kg (approx. 11 stone) older adult should aim for roughly 70g to 84g of protein daily, rather than the standard 52.5g.
Even Distribution: To effectively maintain muscle, protein should be spread evenly across the day rather than concentrated in one meal, aiming for 20g to 25g of protein at each meal.
Higher Needs in Specific Cases: For older adults with acute or chronic illness, or those at risk of malnutrition, requirements can increase to 1.2g–1.5g per kg of body weight, or higher.
Leucine Intake: Consuming leucine-rich proteins (meat, fish, dairy, pulses) is especially important for activating muscle protein synthesis.
Practical Dietary Advice
Include Protein at Every Meal: Ensure at least one portion of protein is included in breakfast, lunch, and dinner.
High-Quality Sources: Include lean meat, fish, eggs, dairy, beans, lentils, and nuts.
Diversify: Combine animal and plant-based protein sources.
Support Muscle with Exercise: Protein intake is most effective when paired with regular physical activity or resistance training.
Examples of 20g–25g Protein Portions:
A small chicken breast.
75g of fish.
2 eggs on wholegrain toast.
A cup of cooked lentils.
125g of Greek yogurt with seeds.
Research suggests that many older adults in the UK do not meet these higher protein recommendations, which can lead to sarcopenia (age-related muscle loss).
Why Increased Protein is Needed
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Combating Sarcopenia: Muscle loss accelerates with age, reducing mobility.
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Improved Absorption: Older bodies may not absorb protein as efficiently, requiring higher intake.
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Immune Function & Healing: Adequate protein supports recovery from illness, injury, and boosts immunity.
Resistance exercise, such as lifting light weights or walking, should be combined with higher protein intake to maintain strength.
BBC Food
Why protein needs increase with age
When we're young, our bodies are efficient at taking what they need from the protein in our food. So, as long as you're eating a balanced diet and don't have any underlying conditions, there's no cause for concern.
But as we get older, we need to be more aware of our intake, says Patel. That's for a few reasons.
Firstly, we get less efficient at assimilating and absorbing protein as we get older.
Also, it might be that eating protein seems less appealing – a steak, for instance, might seem harder to digest than it used to, meaning we eat it less.
But, if anything, protein becomes even more important as we age, because of a process we all go through called sarcopenia – the loss of muscle mass.
When should we start increasing our protein intake?
"Sarcopenia happens to men and women, but it's exacerbated in women because we have a dramatic shift of oestrogen from the age of 40," says Patel.
"Men experience it from their late 40s and early 50s, but it will be more of a steady process.
"Because muscle is made from protein, you have two ways of preserving it: eating enough protein and doing weight-based resistance exercise to stimulate the muscle."
So, women in their 40s need to be more focused on their protein intake to maintain muscle and minimise the increasing wear and tear.
"Also, at this age, your body shape often changes. Weight is more likely to accumulate around the middle rather than around the hips, so it's even more important you get on top of your appetite control and your blood sugar regulation. Protein will help you do this."
How much more protein should we eat as we age?
There's no one-size-fits all answer here. It's about reaching those minimum amounts and then adding to it until you're feeling in good shape, says Patel.
Evidence suggests that aiming for a minimum of 1g per kg of weight is a good starting point for people as they age.
This might seem easy, but studies have found older people are struggling to reach even the lower goal of 0.75g, external.
There is such a thing as too much protein, though.
"The guidelines state you shouldn't go beyond 2g per kg of weight a day," explains Patel.
It could put your kidneys under too much pressure to expel the unused protein.
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