How Much Protein Do You Need as You Age?
Protein needs rise with age. What expert recommendations say for adults over 65, how to spread protein across meals, and who should be careful, including people with kidney disease.
As you get older, you likely need more protein than younger adults, mainly to keep muscle and function. The short answer: an expert group recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight per day for people over 65, more if you're active or ill, and less for people with severe kidney disease.
The PROT-AGE recommendations
The PROT-AGE study group, an international expert panel, reviewed the evidence and recommended (Bauer et al., J Am Med Dir Assoc, 2013):
| Group | Daily protein |
|---|---|
| Healthy adults over 65 | At least 1.0–1.2 g per kg |
| Older adults who exercise | 1.2 g per kg or more |
| Older adults with acute or chronic illness | 1.2–1.5 g per kg |
| Severe kidney disease (eGFR below 30) not on dialysis | Lower intake; follow your doctor |
The panel found evidence was insufficient to make firm recommendations about protein timing or quality.
What this looks like in practice
For a 70-kilogram person (about 154 pounds), 1.0 to 1.2 g per kg works out to roughly 70 to 84 grams of protein per day. Calculate from your own weight, and check with your doctor or a dietitian if you have health conditions.
Protein and skin
Skin contains collagen, a protein, but eating more protein hasn't been shown to reduce wrinkles. Collagen supplements are a separate question: two meta-analyses found improvements in skin hydration and elasticity (Pu et al., Nutrients, 2023; de Miranda et al., Int J Dermatol, 2021), though the trials varied in size and quality.
For skin aging, daily sunscreen has far stronger evidence (Hughes et al., Ann Intern Med, 2013).
Why protein matters with age
The PROT-AGE group noted that older adults need more protein than younger adults to support muscle and recovery from illness (Bauer et al., J Am Med Dir Assoc, 2013). Exercise, especially strength training, works together with protein.
Exercise and protein together
The PROT-AGE group recommended both endurance and resistance exercise, at levels that are safe and tolerated for each person, together with adequate protein, and advised higher intakes (at least 1.2 g per kg) for those who exercise (Bauer et al., J Am Med Dir Assoc, 2013). Check with your doctor before starting a new program.
Practical tips
- Include protein at each meal rather than mostly at dinner.
- Mix sources: fish, poultry, eggs, dairy, beans, lentils, tofu and nuts.
- Pair with exercise.
- Watch appetite: small, frequent protein-rich snacks help if you eat less.
- Check with your doctor if you have kidney disease, as higher protein can be harmful.
Common mistakes
- Relying on supplements instead of food
- Ignoring protein when appetite drops
- Going high-protein with kidney disease without medical advice
Frequently asked questions
Is too much protein harmful? For most healthy older adults, intakes in the recommended range are considered safe. People with kidney disease need individual advice.
Do I need protein powder? Not usually. Food can meet needs.
Does protein prevent wrinkles? There's no good evidence it does.
This article is for educational purposes only and is not medical advice. Talk to a board-certified dermatologist about your situation.
Sources
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group. J Am Med Dir Assoc. 2013. PubMed
- Pu SY et al. Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 2023. PubMed
- de Miranda RB et al. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021. PubMed
- Hughes MC et al. Sunscreen and prevention of skin aging: a randomized trial. Ann Intern Med. 2013. PubMed
