The general adult protein guideline most people have heard — roughly 0.8 grams per kilogram of body weight per day — was set with younger adults in mind. A 2025 research review makes the case that this number is genuinely too low for many older adults.

What researchers looked at

The review examined how protein intake affects muscle mass and strength specifically in older adults, drawing on multiple studies that measured both diet and muscle outcomes directly, rather than relying on self-reported feelings of strength.

What they found

Older adults getting at least 1.2 grams of protein per kilogram of body weight per day — noticeably above the general guideline — showed better muscle mass outcomes, particularly when protein intake was paired with light resistance activity like carrying groceries, gardening, or simple strength exercises. Benefits leveled off above roughly 1.6 to 1.9 grams per kilogram — going well beyond that did not add much further benefit.

For context, that higher target works out to roughly 65-80 grams of protein a day for someone weighing around 150 pounds — an amount reachable through ordinary food (eggs, yogurt, beans, fish, chicken) without any powder or supplement required.

Why this matters

Muscle naturally becomes harder to maintain with age, and enough protein appears to be one of the more controllable pieces of that — especially combined with staying physically active, which is exactly the pairing Small Swaps for Your Plate and Movement That Fits Wherever You Are are each, separately, already about.

What we won't claim

Individual protein needs vary with health conditions, kidney function, and other factors a general review cannot account for — this is useful context for a conversation with a doctor or dietitian, not a personal prescription. What this review does offer is a real, evidence-based reason to reconsider a guideline built for a different age group.