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Scientists reviewed the evidence and found that current protein recommendations are likely too low for most people, especially if you want to stay strong, mentally sharp, and independent well into old age. The sweet spot? More protein plus regular exercise. This isn’t about building muscle for looks—it’s about extending your healthspan, so you can keep doing the things you love for decades longer.
Evidence Assessment
Evidence Strength
Moderate
Study Type
Review of existing studies (narrative review)
Confidence
Medium
Key Findings
- Current protein guidelines (0.8 g/kg) are minimums for survival, not optimal for health or aging well.
- Eating 1.2–1.6 grams of protein per kilogram of body weight (roughly 90–120 grams for a 150-pound person) supports better muscle and brain function over time.
- Protein works best when combined with regular exercise—the two together are more powerful than either alone for extending healthspan.
Practical Takeaways
- Aim for about 25–30 grams of protein per meal (e.g., 3–4 ounces of chicken, a cup of Greek yogurt, or a scoop of protein powder) to spread intake throughout the day.
- Pair protein with strength training or resistance exercise at least twice a week—your body needs the signal to use that protein for muscle repair and brain health.
- If you’re over 50 or very active, lean toward the higher end of the range (1.6 g/kg) for the best shot at staying strong and sharp.
Limitations & Caveats
- This is a review of existing research, not a new clinical trial, so the conclusions are based on what’s already known.
- Individual protein needs can vary based on health status, activity level, and age—what’s right for one person might not be perfect for another.