How much
The standard recommended amount for adults is 0.8 grams per kilogram of body weight per day. Several expert groups suggest 1.0 to 1.2 grams per kilogram for healthy older adults. For a 70 kg person, that is roughly 70 to 85 grams a day.
Spread it out
Aim for 20 to 30 grams at each main meal rather than one large serving at dinner.
Good sources
Variety is best.
- Lentils, chickpeas, beans and tofu
- Eggs, curd, paneer, milk and yogurt
- Fish and poultry
- Nuts and seeds
- Whole grains, which add smaller amounts
Who should check first
People with chronic kidney disease should not raise protein without medical advice. Anyone with other long-term conditions should speak to their doctor or a dietitian.
Protein quality: plants and animals
Animal proteins such as eggs, milk, fish and meat contain all essential amino acids in good proportions. Most plant proteins are lower in one or more amino acids, but combining pulses with grains, nuts or seeds supplies a complete mix across the day. Soy and quinoa are closer to complete. Leucine, an amino acid that triggers muscle building, is richer in dairy, eggs and meat, so vegetarians may need slightly larger servings. Variety matters more than perfection.
Plan protein at every meal rather than counting grams precisely.
Protein and kidney health
Healthy kidneys handle higher protein intakes. People with chronic kidney disease may need lower or carefully managed protein under a nephrologist's or dietician's guidance. Older adults often have reduced kidney function without knowing it, so a blood test for creatinine and eGFR is sensible before raising protein substantially. Drink plenty of water. If you are unsure, check with your doctor first.
Individual advice is best for those with kidney, liver or metabolic disease.
Protein, exercise and recovery after illness
After illness, surgery or a hospital stay, older adults lose muscle quickly and need more protein and gentle exercise to rebuild. Aim for protein at every meal, with extra snacks such as milk, curd, eggs, paneer or nuts between meals. Physiotherapy and strength exercises should begin as soon as is safe. Supplements may be recommended by your doctor or dietician if intake is poor.
Recovery of strength can take weeks to months, so be patient.
Eating well and moving are the foundation of getting back on your feet.
Why older muscles need more protein
With age, muscles become less responsive to the signals that build protein, a state sometimes called anabolic resistance. Older adults therefore need larger servings of high-quality protein at each meal to trigger muscle building. Combined with strength training, adequate protein helps slow sarcopenia, speeds recovery after illness or surgery and may protect bones. Low protein intake is linked with weakness, falls and slower healing.
How to reach your target
For a healthy older adult weighing 65 kg, 1.0 to 1.2 grams per kilogram is about 65 to 78 grams daily. Spread it: 20 to 25 grams at breakfast, lunch and dinner. Examples: a cup of dal gives about 9 grams; two eggs 12 grams; 100 grams of paneer 18 grams; 100 grams of tofu 8 grams; a glass of milk 8 grams; 100 grams of fish or chicken about 20 grams; a handful of nuts 5 to 6 grams. Combine pulses with grains for a more complete amino acid profile.
If appetite is small, enrich foods: add milk powder to porridge, egg to khichdi, paneer to parathas or peanut powder to chutneys.
Special situations
People with chronic kidney disease should not increase protein without advice, because the kidneys' ability to handle it may be limited. During acute illness, injury or surgery, protein needs rise, and a dietician can advise. Vegetarians and vegans should plan carefully, combining pulses, soy, dairy or eggs, nuts and seeds. Ask your doctor about oral nutrition supplements if you struggle to meet your needs.
Sample high-protein menus
Vegetarian day: breakfast of moong dal chilla with curd; lunch of dal, paneer curry, roti and salad; evening of a glass of milk with roasted chana; dinner of khichdi with vegetables and curd. Non-vegetarian day: two-egg omelette with toast; fish curry and rice with vegetables; a handful of nuts; chicken soup with a roti. Each provides roughly 60 to 75 grams of protein.
When appetite is poor
Offer small, frequent portions, favourite foods and softer textures. Fortify with milk powder, paneer, ghee, nut butters and eggs. Try soups, shakes, or smoothies made with milk, banana and nuts. Treat dental problems, constipation and low mood, which can all reduce appetite, and review medicines. If weight is falling, see your doctor.
Equipment mentioned in this guide
Frequently asked questions
Do I need protein powder?
Usually not. Food comes first, though powder can help if appetite is low.
Can a vegetarian get enough protein?
Yes, by combining pulses, grains, dairy or eggs, tofu, nuts and seeds across the day.
Does more protein build muscle by itself?
No. It works best when combined with strength training.
Is too much protein harmful?
For healthy kidneys, intakes up to about 1.5 grams per kilogram are generally considered safe, but extreme amounts offer no extra benefit.
Are protein powders needed?
Not usually, but they can help when appetite is low.
When is the best time to eat protein?
Spread across meals; a protein-rich breakfast is often missed and useful.
Sources and further reading
- Bauer J. et al., 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 (2013)
- Deutz N.E.P. et al., Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group, Clinical Nutrition (2014)
- Indian Council of Medical Research and National Institute of Nutrition, Dietary Guidelines for Indians (2024)
Tags: Protein powder for older adultsResistance band setGut health and nutritionGentle exercise at homeLongevityHealthy ageingElder care
This article is for general education and is not medical advice. Speak to your doctor before changing your exercise, diet or medicines.
