Nutrition
Protein 1.2–1.6 g/kg
The official 0.8 g/kg prevents deficiency; keeping muscle after 50 takes 1.5× that, spread as 25–40 g per meal.
Impact 4/54/5· RCTs / large cohortsEffort: free, today
First step today
Put 25 g of protein in breakfast (3 eggs or 200 g Greek yoghurt).
How
Work it out: body weight × 1.2–1.6 = daily grams. 70 kg → 85–110 g. A palm-sized protein source at every meal (fish, eggs, legumes, cottage cheese, chicken, tofu).
Evidence
PROT-AGE/ESPEN guidance and the Health ABC cohort: older adults with the highest protein intake lost 40% less muscle over 3 years. RCTs: protein plus training beats training alone for muscle and strength.
Goals
Muscle, strengthBody weightHealthy years
Sources
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.