NutritionMarch 9, 2026·5 min read
By the CIRRUS Editorial Team — how we write and source this
Protein intake and aging muscle: how much is actually enough
The standard recommendation was calculated to prevent deficiency, not to optimize muscle retention later in life.
The commonly cited RDA of 0.8g of protein per kilogram of body weight was derived to prevent deficiency in a general healthy adult population — a floor, not a target for anyone actively trying to preserve or build muscle mass.
Research specific to older adults has increasingly pointed toward higher intake — commonly cited ranges of 1.0–1.6g per kilogram — as more effective for counteracting age-related muscle loss, particularly when combined with resistance training rather than protein intake alone.
Distribution across the day appears to matter, not just the daily total — muscle protein synthesis responds to a threshold amount of protein per meal (commonly cited around 25–30g), which means one large protein-heavy dinner may be less effective than the same total protein spread across three meals.
Anyone with kidney disease or another condition affecting protein metabolism should treat these general ranges as a starting conversation with a physician, not a self-directed target — the calculus is genuinely different when kidney function is a factor.
This article is general health information, not medical advice, and doesn’t replace evaluation by your own physician. Talk to a doctor about anything specific to your own diagnosis or treatment.