How much protein do we need as we get older?

While our calorie needs may decrease with age, our need for protein can increase to help offset age-related muscle loss, and support metabolism and general health.

Here's why we need plenty of protein

• As we age, our muscle mass declines naturally ie sarcopenia. Consuming quality protein like well and humanely sourced meats, poultry, fish, eggs, legumes and organic tofu (if tolerated), can preserve muscle mass and strength, which promote mobility and functional independence

• Protein also plays a crucial role in regulating our metabolism. Adequate intake helps maintain our metabolic rate, which supports weight management. It also helps reduce appetite by promoting satiation

• Ageing can impact nutrient absorption and utilisation, making it important to prioritise nutrient-dense foods, including protein. Consuming protein alongside other nutrients can enhance nutrient absorption and support our health

• Protein is essential for bone tissue and plays a role in maintaining bone density and strength. Adequate protein intake, along with sufficient calcium and vitamin D, supports bone health and may help reduce the risk of osteoporosis and fractures

• In terms of supporting immune health, protein is involved in the production of antibodies and immune cells. This in turn helps maintain resilience, reducing the risk of infections and supporting overall health

How much protein do we need?

That's individual, and depends on any weight loss or gain goals and other health goals, but it's likely more than you think! Around 1 gram for each 1 lb or under 500g of weight is needed for maintenance.