Your details
Your protein today
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Amounts are rounded, typical figures for the portions shown.
Your day
How much protein do you need?
The UK figure is a floor. Researchers who study ageing set the bar higher for people over 50.
For someone who weighs 70 kg, that works out as 53 g a day at the UK figure and 70 to 84 g a day at the 1.0 to 1.2 range.
You will see the UK figure first, then the research range. We set your daily target in the middle of that range. If you have kidney disease, you will see the UK figure only.
Why the numbers differ
The UK figure dates from a 1991 government report (COMA). It covers the needs of almost all healthy adults and makes no extra allowance for older age.
Researchers who study muscle in later life found that older people need more protein to get the same muscle response. Cuthbertson and colleagues called this anabolic resistance (2005). Moore and colleagues (2015) found that older men needed about 0.40 g of protein per kilo in a single meal to match the response younger men got from 0.24 g per kilo.
Spread it through the day
The PROT-AGE group suggests 25 to 30 g at each main meal, rather than saving most of it for dinner.
Pair it with strength exercise
PROT-AGE and ESPEN both recommend combining higher protein with resistance exercise. Protein on its own does less.
When protein deserves a closer look
Dietitians and researchers often look at protein more closely in these situations. This is general information, so talk to your GP, pharmacist or a registered dietitian about your own case.
Muscle loss with age
Most people lose muscle mass and strength gradually from midlife onwards. Researchers who study ageing recommend more protein per kilo than the UK figure, together with regular strength exercise.
Around and after menopause
Many women lose muscle and bone density faster around and after menopause, so it pays to look closely at protein, calcium, vitamin D and strength exercise. Your GP can talk through your own situation.
Recovering from surgery, a fall or a fracture
Dietitians commonly advise more protein while you recover. ESPEN guidance for older people with illness or injury suggests 1.2 to 1.5 g per kilo. Ask your care team for a target that fits you.
Low bone density or osteoporosis
Bone is built from protein as well as calcium. If you have been told you have osteoporosis, ask your GP or a dietitian about protein, calcium and vitamin D together.
Poor appetite or unplanned weight loss
See your GP first if you are losing weight without trying. Small protein-rich snacks, such as yoghurt, cheese or milky drinks, are a common first step that dietitians suggest.
Using weight-loss injections, or eating much less
When you eat less, you can lose muscle as well as fat. Dietitians often stress protein and strength work for people in this position. Ask the person who prescribes your treatment.
Type 2 diabetes
Many people find protein-rich meals keep them full for longer. If you take diabetes medicines, ask your diabetes team before you change how you eat.
Speak to a professional before raising your protein
Kidney disease
Some people with kidney disease are told to limit protein. If that is you, follow your team's advice. Tick the kidney box in Your details and you will see the UK figure only.
Liver disease
Advice varies from person to person. Ask your specialist or dietitian.
Cancer treatment
Needs change a lot during treatment. Your oncology team or dietitian can set a target for you.
Any other advice to limit protein
If a doctor or dietitian has given you a protein limit for any reason, keep to it.
Before you rely on anything here
This tracker gives general information about food and nutrition. It is not medical advice, and it does not replace advice from your GP, pharmacist or a registered dietitian.
Talk to a health professional before you change your diet or start a supplement, especially if you have a medical condition (kidney disease, for example), take regular medicines or have been told to limit protein. Please check with your GP first. If you feel unwell, call NHS 111. In an emergency, call 999.
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Food comes first. You never need a supplement to use this tracker.
Sources
- Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542 to 559.
- Deutz NEP, Bauer JM, Barazzoni R, et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929 to 936.
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376 to 384.
- Moore DR, Churchward-Venne TA, Witard O, et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology Series A, 70(1), 57 to 62.
- Cuthbertson D, Smith K, Babraj J, et al. (2005). Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. FASEB Journal, 19(3), 422 to 424.
- Department of Health (1991). Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Report on Health and Social Subjects 41. HMSO.
Your details
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