What is the best daily protein intake recommendation for an older, sedentary individual?

The best daily protein intake recommendation for an older, sedentary individual is 1.3 g/kg of body weight. As individuals age, their muscle mass tends to decrease—a phenomenon known as sarcopenia—along with an increased risk of other health issues. Research has shown that protein requirements increase to help mitigate these effects.

The recommended protein intake for older adults is typically higher than that for younger adults to support muscle maintenance, overall health, and recovery from illness or injury. While 0.8 g/kg is the standard for younger sedentary adults, it may not be sufficient for older individuals. Increasing to 1.0 g/kg, while slightly better, may still fall short in promoting optimal muscle health and preventing muscle breakdown.

At 1.3 g/kg, the intake provides a more supportive level for facilitating muscle protein synthesis, assisting in preserving lean body mass, and improving overall physical function. This level has been supported by studies indicating that older individuals benefit from this higher intake to combat age-related declines in muscle mass and strength, thus enhancing their health and quality of life.

Higher levels, like 1.5 g/kg, may be more appropriate for those who are more active or engaged in resistance training, but for