How Much Protein Do You Actually Need After 55? The Answer Is Higher Than You Think

An expert panel review of the evidence concluded that the official protein recommendation of 0.8 grams per kilogram per day is inadequate for adults over sixty-five — and that the actual requirement may be fifty percent higher or more. An expert panel reviewing the published evidence on protein requirements in older adults concluded that the current official recommended dietary allowance of zero point eight grams of protein per kilogram of body weight per day is not sufficient for adults over sixty-five. The PROT-AGE study group, convened specifically to address this gap, recommended one point zero to one point two grams per kilogram for sedentary older adults, and one point two to one point five grams for those who are physically active. For a seventy-five kilogram adult, that difference between the official RDA and the PRO --- Paper cited: Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group Authors: Bauer J et al. Journal: Journal of the American Medical Directors Association Year: 2013 DOI: 10.1016/j.jamda.2013.05.021 --- Subscribe for one peer-reviewed paper made practical, every Tuesday and Friday. Free guide: How to Read Your Biomarker Panel at 55+ - {{LEAD_MAGNET_URL}} --- EDUCATIONAL CONTENT - NOT MEDICAL ADVICE This video is for general educational and informational purposes only. It summarizes peer-reviewed research. It does NOT constitute: - Medical advice, diagnosis, or treatment - Recommendations to start, stop, or change any medication - Dosing instructions for supplements or interventions - A substitute for consultation with a licensed physician Before applying anything discussed: - Talk to your physician, especially if you take prescription medications (statins, metformin, blood thinners, antihypertensives, GLP-1 agonists, etc.) - Discuss interactions, contraindications, and your individual risk profile - Get baseline biomarkers before changing your regimen if relevant Specific cautions: - Intermittent fasting: not appropriate for people with diabetes (especially Type 1), history of eating disorders, pregnancy, or underweight status without medical supervision. - Strength/Zone-2 training: medical clearance recommended for cardiovascular or joint conditions before initiating new training loads. - Supplements: third-party tested products preferred; verify drug interactions. AFFILIATE DISCLOSURE (FTC compliant): Some links in the description may be affiliate links. We may earn a commission at no additional cost to you. We only feature products and tools relevant to the research discussed. AI-ASSISTED PRODUCTION: Voice narration is generated via Edge TTS (Microsoft Neural Voice). Research, scriptwriting, and review are conducted by a human editor before publication. Reviewed: 2026-05-19