Protein isn't just "for people who lift" — it is the first line of defence against age-related muscle loss, and most of us (especially the older people in our homes) don't get enough.
The official number — and its limits
The recommended dietary allowance for adults is 0.8 grams per kilogram of body weight per day — but the international PROT-AGE expert group considers this too low for older people because it was built on studies of younger adults and does not account for the body's changes with age[1].
What does the newer research say?
For those over sixty, PROT-AGE recommends 1.0–1.2 g/kg per day for healthy individuals, and more for those with illness or muscle loss[1]. A meta-analysis of observational studies found that those consuming ≥1.2 g/kg had better lower-limb physical performance than those consuming under 0.8[2], and reviews suggest intakes up to 1.2–1.5 g/kg are safe in healthy older adults[3].
for adults generally
for over-sixties
physical performance
Translate it into your numbers
Someone weighing 80 kg: the official minimum is 64 g a day; the better target for older adults is 80–96 g. Spread it across meals — the body benefits more from distribution than from one enormous dose at dinner[1].
From our own plates
- Chicken, meat and fish: the protein backbone of kabsa, mandi and muhammar — the problem is usually the size of the rice portion, not the protein.
- Legumes: lentils (Ramadan soup!), fava beans and chickpeas — plant protein at a modest price.
- Dairy: laban, yoghurt and labneh — a ready protein snack with no cooking.
- Eggs: the cheapest complete protein on the market.