How Much Protein Is Really Enough?

Why Protein and Strength Training Matter as We Age

Protein isn't just for athletes or bodybuilders. We all need protein, and it becomes increasingly important as we get older.

Protein helps build and repair muscle, supports our bones and tissues, and plays an important role in many essential functions in the body.

The current recommended daily allowance (RDA) is 0.8 g of protein per kilogram of body weight per day. This is considered enough to prevent deficiency, but research increasingly suggests that 1.2–1.6 g/kg per day may be a better target for maintaining muscle and strength, particularly as we age.

What Happens to Protein?

When we eat protein, our digestive system breaks it down into amino acids. These are the building blocks our body uses to repair and maintain muscle and other tissues.

There is something important to understand:

Our body doesn't have a storage tank for amino acids.

We can store fat and carbohydrates for later use, but we don't store large amounts of free amino acids. When we aren't getting enough protein, the body needs to find those amino acids somewhere else.

One of its major reservoirs is skeletal muscle.

This means that consistently eating too little protein can contribute to the breakdown of muscle tissue as the body makes the amino acids it needs elsewhere.

This is particularly important as we age because losing muscle isn't just about losing strength—it can affect our mobility, balance, independence and ability to cope with illness or injury.

Why Building Muscle Matters

Muscle is about much more than looking strong or lifting heavy weights.

Having good muscle mass gives you a greater physical reserve for the future.

It helps you:

Maintain strength and mobility.
Support healthy bones and joints.
Improve balance and stability.
Make everyday activities easier.
Support healthy metabolism and blood sugar regulation.
Stay independent and active as you age.
Cope better with periods of illness, injury or inactivity.

Think of muscle as an investment in your future self.

The more muscle and strength you have going into later life, the more capacity you have to draw upon when life inevitably challenges your body.

Protein + Strength Training

As we age, our muscles become less responsive to protein. This means we may need more protein—and the right stimulus—to maintain and build muscle.

This is where strength training becomes so important.

Strength training tells your body: “We need this muscle.”

Protein provides the building blocks: “Here are the materials to maintain and rebuild it.”

The two work together.

Strength training makes your muscles more responsive to the amino acids provided by protein, helping your body make better use of the protein you eat.

How Much Do You Need?

For an active adult, 1.2–1.6 g of protein per kilogram of body weight per day is a useful general target.

For example:

60 kg → 72–96 g per day
70 kg → 84–112 g per day

It's also useful to spread your protein throughout the day rather than eating most of it in one meal. Aim to include a good source of protein at each meal.

Your individual needs can vary depending on your age, body size, activity level, training and goals.

The Takeaway

You don't need to become a bodybuilder or live on protein shakes.

Simply make sure you're getting enough protein throughout the day and combine it with regular strength training.

Because building muscle isn't just about getting stronger today.

It's about giving your future self more strength, resilience and independence to work with.

Your future self will thank you.

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