Protein Needs Rise to 1.2 Grams Per Kg After 40, Climbing Higher After 65
Updated
Updated · RBC-Ukraine · Jun 4
Protein Needs Rise to 1.2 Grams Per Kg After 40, Climbing Higher After 65
1 articles · Updated · RBC-Ukraine · Jun 4
Summary
Adults over 40 should raise protein intake above the standard 0.8 grams per kilogram of body weight to 1-1.2 grams, with people over 65 potentially needing more than 1.2 grams, dietitian Leah Barron said.
That increase aims to counter sarcopenia, the age-related loss of muscle mass that averages 3%-5% per decade after age 30 and can weaken balance, gait, endurance and recovery after injury.
For a 72-kilogram person at age 40, the shift would lift daily protein intake from about 60 grams to roughly 72-87 grams.
Barron said the extra protein can come from foods such as 2-3 eggs, a cup of beans, lentils, Greek yogurt or tofu, while strength training and balanced nutrition help preserve muscle with age.