Muscle loss happens faster than you think—especially with age.
Here’s why increasing your protein intake now can help protect your strength and longevity.
Eating enough protein is essential for preserving muscle.
Yet experts say the recommended dietary allowance for protein does not reflect the amount required for optimal muscle health.
This has important implications for healthy weight loss.
Many people underestimate their daily protein needs and fail to prioritize protein-rich foods in their meals.
Additionally, modern dietary patterns tend to favor carbohydrates and fats over protein, partly because of convenience and food availability.
To thrive—not just survive—you may need much more.
Bare Minimum
The recommended daily allowance (RDA) for protein is the minimum amount needed to prevent deficiency, not the optimal level for health
Dietary guidelines suggest that adults eat 0.8 grams of protein per kilogram of body weight per day.
However, protein requirements in the United States have not been reassessed since 2005.
Some studies suggest that protein recommendations should exceed the RDA for certain adults, including seniors, active people, and those with chronic conditions such as obesity or Type 2 diabetes,
Research shows that consuming protein beyond the RDA can optimize health outcomes, particularly for older adults, by helping prevent muscle loss (sarcopenia), supporting muscle maintenance and weight management, and enhancing feelings of fullness (satiety).
Benefits of Eating Enough Protein
Adequate protein intake is crucial for
- maintaining and building muscle
- supporting physical strength
- metabolic health
- reduces appetite
- supports weight loss
- improves body composition by promoting fat loss while preserving lean muscle mass.
- increases hormones that promote feelings of fullness while lowering ghrelin, the hormone that triggers hunger
Skeletal muscle mass is also a key marker of metabolic health. Increasing evidence shows that greater muscle mass and strength are associated with better health, a longer lifespan, and reduced disease risk.
How Much Do We Need?
A general guideline for protein intake is about 1 gram per pound of ideal body weight, or roughly 1.6 grams to 2.2 grams per kilogram.
This amount is sufficient for most people, but individual needs vary depending on factors such as age, activity level, health status, and specific goals
Debunking Protein Myths
Physical activity significantly increases water loss through sweat. Without proper hydration, your
# 1 High-protein diets may harm the kidneys.
This myth has been debunked. Studies on HPD in obese adults and data from the Nurses’ Health Study have found no decline in renal function.
Moreover, low protein intake is linked to osteoporosis in older adults. Research, including the Framingham Osteoporosis Study, suggests that higher protein intake may prevent bone loss in this group.
# 2 Plant-based proteins are nutritionally equivalent to animal-based proteins.
While plant proteins can be a part of a healthy diet, they often lack one or more essential amino acids and require higher quantities to match the effectiveness of animal proteins in building muscle.
Meet Your Protein Needs
Here is an example that includes balanced protein intake for a woman with an ideal weight of 120 pounds to 150 pounds:
Breakfast: 2 large eggs cooked with 3 ounces of lean ground turkey (33 grams of protein)
Lunch: 5 ounces of grilled chicken breast, 1 cup steamed broccoli, and 1/2 cup cooked quinoa (40 grams of protein)
Snack: 1 cup of plain Greek yogurt topped with 1 tablespoon of chia seeds and a handful of berries (22 grams of protein)
Dinner: 6 ounces of baked salmon with 1 cup of sautéed spinach and 1 medium baked sweet potato (40 grams
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