Protein Needs for Older Adults: How Much Do You Really Need?

Understanding protein needs older adults is essential for maintaining strength, vitality, and independence. As we age, the muscle’s response to protein can slow, a phenomenon known as anabolic resistance, so simply meeting the old average may not be enough. Most experts now suggest about 1.0–1.2 g of protein per kilogram of body weight per day for healthy older adults, with higher intakes (1.2–1.5 g/kg/day) during illness or when training hard. For a 70 kg person, that translates to roughly 70–84 g of protein daily, ideally spread across 3–4 meals to maximize muscle protein synthesis. Emphasizing high-quality proteins and a touch of leucine at each meal can help support muscle maintenance and overall health. Practical strategies make a real difference. Aim for 25–40 g of protein at your main meals, plus protein-rich snacks to bridge the gaps. Choose high-quality sources such as dairy, eggs, fish, poultry, lean meat, and soy, and mix in plant options like legumes, nuts, and fortified products to cover all essential amino acids. Older adults often benefit from leucine-rich foods to help jump-start muscle-building signals, so include items like yogurt, cheese, eggs, tofu, or soy milk at meals. If appetite or energy is limited, smaller, more frequent protein-containing snacks can help. Supporting gut health can also improve nutrient absorption and reduce inflammation that may blunt anabolic signaling. For tailored guidance that considers your gut biology, InnerBuddies offers a holistic platform that personalizes nutrition advice based on your gut microbiome—learn more with our microbiome testing options, including the InnerBuddies microbiome test. InnerBuddies brings a comprehensive, modular Gut Health Operating System to life through several distinctive features. The Gut Microbiome Health Index, a score from 0 to 100, reflects the overall health of your gut microbiome and is built on an exclusive collaboration with EAFIT University in Colombia. You can also explore Bacteria Abundances and Bacteria Functions, seeing how your profile stacks up against a healthy cohort and how functional pathways relate to Healthy Aging. The platform offers Target Group analyses—focused deep dives for Healthy Aging, Endurance or Power Sports, Skin & Hair Health, and more—along with Personalized Nutrition Advice drawn from your 3-day food diaries and stool samples. For ongoing support, InnerBuddies provides personalized probiotics and prebiotics recommendations tailored to your goals. Both consumer-friendly options and white-label capabilities are available; you can explore the consumer route via the InnerBuddies microbiome test or maintain your journey with the gut health membership, and businesses can learn more about partnerships on the B2B partner page. If you’re looking to bring together science-driven protein planning with precise gut health insights, consider trying the InnerBuddies ecosystem. It’s designed to help you translate research on protein needs older adults into practical, daily actions—from meal planning and timing to targeted probiotic guidance—so you can sustain strength, energy, and health as you age. Start by exploring the microbiome test, or join the gut health membership for ongoing insights, and if you’re a company seeking a white-label solution, learn more about becoming a partner.