April 19, 2025, 9:51 am | Read time: 7 minutes
Protein is one of the three essential nutrients alongside carbohydrates and fatty acids. It serves as a vital building block for our bodies, contributing to tissues and muscle fibers, among other things. But how much protein do older adults need? Do they require more or less than younger individuals? FITBOOK has reviewed the latest research on this topic.
In recent years, the topic of protein has been hotly debated. More and more people are engaging in strength training and wondering how much protein they need daily to build muscle. Those who follow a vegan or vegetarian diet must also ensure adequate protein intake. FITBOOK has already addressed the question of daily protein intake in a previous article. But what about older adults? Do people over 60 need more or less protein than younger individuals? And how does protein intake affect the physical and mental health of older adults? We have researched the current state of science on these questions.
Overview
Why Protein Is So Important
Protein consists of 20 so-called amino acids. Some of these can be produced by the body, but nine amino acids must be obtained through food.1 Because they are essential for healthy body function, they are called essential amino acids. These include the following:
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine (for adults)
- Histidine (for infants)
Proteins, or more precisely amino acids, are involved in almost all processes in our body. They are part of our cells and thus of tissues such as muscles. But they are not just building blocks; they are generally important for the functioning of metabolic processes in the body. Therefore, they are also needed for the formation of enzymes, hormones, and immune cells. Protein deficiency can lead to metabolic disorders and weaken our body.
Since proteins in the body are constantly renewed through metabolism, a sufficient regular intake is necessary. This is referred to as protein biosynthesis.2
Protein Plays a Special Role for Those Over 60
For older adults over 60, adequate protein intake is particularly important for two reasons: It protects against age-related muscle loss and compensates for poorer protein biosynthesis.
American researchers have analyzed numerous studies on protein intake and utilization.3 According to their evaluation, which is based on data from epidemiological or short-term studies, there is evidence of a positive effect from increased protein intake in older adults. The data show that older adults do not respond to low amino acid intake as well as younger adults. However, the researchers write that the poorer utilization of proteins can generally be compensated for by a higher intake of essential amino acids.
This supports an earlier study that compared different protein amounts in young men (average age 22) and older men (average age 71).4 It was the first detailed investigation of the intake of different protein amounts and the impact on protein synthesis in young and older men. The researchers concluded that healthy older men need a greater protein intake per meal than young men to ensure high protein synthesis. The researchers advise that this should be considered to maintain muscle mass as one ages.
The Recommended Protein Dose for Adults Over 60
Based on the findings and studies mentioned above, experts recommend a protein intake of between 1.2 and 2.0 grams of protein per kilogram of body weight per day. The German Nutrition Society (DGE) is somewhat more cautious in its recommendation.5 According to the DGE, adults between 18 and 65 years need only 0.8 grams of protein to ensure a healthy metabolism. From age 65, however, both men and women should consume one gram of protein (estimated value) per kilogram of body weight, the DGE advises. For a body weight of 70 kilograms, this would mean 70 grams of protein per day (as of 2017).
The DGE emphasizes that maintaining physical functionality is of central importance for older adults. Therefore, for adults over 65, the reference value is derived not only from nitrogen balance analyses but also from results on muscle protein synthesis and functionality, according to a DGE statement.6 However, according to current study results, the protein requirement for adults over 65 cannot be determined precisely enough to derive a recommended intake. Therefore, the DGE refers to its recommended values for those over 65 as an estimate.
Diabetologist and nutritionist Dr. Matthias Riedl confirmed in a conversation with us that the DGE recommendations are at the lower limit. “The older we get, the worse the protein absorption. More protein is also needed for muscle building,” says Dr. Matthias Riedl. According to him, the DGE recommendation (up to 65 years) of 0.8 grams per kilogram of body weight refers to healthy individuals. “Who in Germany is still healthy and young enough for this recommendation?” Dr. Riedl questions critically. Therefore, his recommendation is rather 1 to 1.2 grams per kilogram of body weight daily. “I also recommend this to everyone over 50 when muscle loss starts to accelerate,” says Dr. Riedl.
Protein for Women in Menopause
For women, protein intake seems to play an important role, especially in connection with menopause. As with men, protein intake is important for maintaining muscle mass. According to studies that specifically examined the effect of increased protein intake in women, a good guideline is 1 to 1.2 grams of protein per body weight.7 This aligns with the previously mentioned recommendation from our expert.
However, protein is also important for women as they age for another reason. Apparently, women with increased protein intake can also counteract weight gain during menopause. Researchers from a meta-analysis of existing studies that examined the relationship between protein intake and menopause-related weight gain explain: “It is not primarily a result of lack of exercise or lack of discipline, but rather an expression of a biochemically controlled appetite signal that responds to protein deficiency.”
Those who do not adjust their diet to the changed needs risk unwanted weight gain and loss of muscle mass. The analysis’s finding: A targeted increase in protein content—combined with maintaining physical activity—can not only promote weight stability but also reduce the risk of secondary diseases such as osteoporosis, sarcopenia, and cardiovascular diseases. This is particularly relevant for women between 40 and 50 years old, who are beginning to experience hormonal changes.8 Therefore, it is advisable for women to increase their protein intake before the age of 60.
Is Protein Intake from a Normal Diet Sufficient?
The Consumer Center points out that the slightly increased protein requirement in old age can be covered by a normal diet.9 Special protein-enriched foods or supplements offer no significant advantages and are also unnecessarily expensive, according to the Consumer Center’s assessment. However, for people who have chewing and swallowing problems or a reduced appetite, protein supplements (e.g., protein shakes) can be useful in old age. However, added sweeteners, sugars, additives, and flavors should be avoided.
Recommended foods for good protein supply:
- Low-fat dairy products, such as quark, yogurt, and cheese
- Lean meat and poultry
- Fish
- Eggs
- Whole grains
- Legumes (lentils, peas, beans)
- Nuts and seeds
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Conclusion
Studies and nutrition experts agree that older adults have an increased protein requirement. This is partly because muscle loss increases with age and partly because older adults cannot utilize protein as well as younger people. According to current research, women also benefit from increased protein intake during their menopause-related hormonal changes.
However, a clear age limit is not easy to define. Our expert Dr. Matthias Riedl recommends more protein starting at age 50, while the German Nutrition Society suggests starting at about 65. For women, it is advisable to increase protein intake between 40 and 50 to counteract menopause-related weight gain.
In summary, people over 60 should consume at least 1 gram of protein per kilogram of body weight daily. Other recommendations even suggest 1.2 grams. Those who are physically active and engage in strength training may need slightly more protein. For recreational strength athletes, up to 1.6 grams of protein is recommended, as we explained in a previous FITBOOK article. As always, these are recommendations for healthy individuals. Those with illnesses should discuss their individual protein needs with their doctor.