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A new review of the science argues that current protein recommendations are too low for most people, especially as we age. Eating more protein — combined with regular exercise — may help preserve muscle, brain function, and overall healthspan. The goal isn't a six-pack; it's staying strong enough to enjoy life fully for decades longer.
Evidence Assessment
Evidence Strength
Moderate
Study Type
Review of multiple studies (meta-analysis level)
Confidence
Medium
Key Findings
- Current minimum protein recommendations are likely too low to support optimal health and aging.
- Eating more protein (about double the current minimum) plus regular exercise may help preserve muscle, bone, and brain function.
- The goal is extending healthspan — staying strong and independent — not just building muscle for looks.
Practical Takeaways
- Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily (e.g., 100-130g for a 175-lb person).
- Spread protein intake across meals — include a serving at breakfast, lunch, and dinner.
- Combine increased protein with resistance exercise (like lifting weights or bodyweight exercises) for best results.
Limitations & Caveats
- This is a review of existing research, not a new large-scale human trial, so the exact optimal protein amount may vary.
- Individual protein needs can differ based on activity level, age, and health status — talk to a doctor or dietitian for personalized advice.