Last updated: April 2026
One of the biggest nutritional myths is that, as we age, we need to eat less. While it is true that basal metabolism decreases, the need for essential macronutrients like protein actually increases to counteract muscle loss and maintain a balanced BMI.
Older adults suffer from "anabolic resistance". This means their bodies are less efficient at synthesizing proteins to build muscle tissue. While a young person can stimulate muscle synthesis with 15g of protein, an older adult may require twice as much to achieve the same effect.
Current Recommendation: While the general RDA is 0.8g of protein per kilogram of body weight, recent geriatric research recommends between 1.2g and 1.5g per kilogram for healthy older adults.
It's not enough to consume all protein in a single meal (for example, a large dinner). Experts recommend distributing the intake into about 25 to 30 grams per meal, three times a day. The adult human body cannot store protein for later; if it is not used for muscle synthesis, it is oxidized.