Adequate protein (1.2–1.6 g/kg)
Most adults eat too little protein for muscle preservation through ageing. Aim 1.2–1.6 g/kg body weight.
Why
RDA (0.8 g/kg) is enough to prevent deficiency but not enough to maintain muscle in older age. Studies in adults over 60 consistently show 1.2–1.6 g/kg supports muscle preservation, especially when combined with resistance training. Distribute across meals; ~30g per meal is the upper bound for one-shot synthesis.
Slot in your day
How to do it
How
Calculate target. Track for a week to see baseline. Add eggs, fish, dairy, legumes, or whey to meals to close the gap.
Sticking with it
Anchor 30g of protein at breakfast. It's the meal most people miss.
Markers this may influence
Evidence
Bauer 2013 J Am Med Dir Assoc (PROT-AGE consensus): healthy older adults need 1.0–1.2 g/kg/day protein, and ≥1.2–1.5 g/kg/day in those with acute or chronic disease, to preserve muscle and function. The RDA of 0.8 g/kg is enough to prevent deficiency but not enough to maintain muscle in older age, especially without resistance training as a stimulus.