Introduction
For decades, we have been told to cut back on foods such as red meat, eggs and full-fat dairy in the name of healthier living. At the same time, official dietary guidelines have often focused on the minimum amount of protein needed to avoid deficiency rather than the amount needed to maintain strength, mobility and independence as we age. Now, a growing body of research from Japan’s leading scientists in healthy ageing is challenging that thinking.
Researchers at the National Center for Geriatrics and Gerontology (NCGG) and other Japanese institutions state that many adults over 50 should be consuming considerably more protein than official recommendations suggest. More importantly, they say it is not simply how much protein you eat that matters, but when you eat it.
If their findings are correct, millions of people could be missing one of the simplest opportunities to maintain muscle mass, reduce frailty and remain active well into later life.
The answer first
Current Japanese research into healthy ageing suggests that adults over 50 should aim for approximately 1.2 grams of protein per kilogram of body weight each day, spread evenly across breakfast, lunch and dinner. For someone weighing 75 kg, that equates to around 90 grams of protein daily, divided into three meals containing roughly 30 grams each.
This recommendation is higher than Japan’s official dietary reference values, which remain designed primarily to prevent nutritional deficiency rather than optimise muscle health.
We are all going to fall off our perch at some point; I would very much like this to happen after a day at the rugby followed by a night of dancing around the pool and watching the stars with close friends.
Why protein becomes more important after 50
From around the age of 50, the body gradually loses muscle mass through a process known as sarcopenia. Even healthy adults lose muscle over time, but inactivity, illness and inadequate protein intake can accelerate the process.
Researchers have also identified something called anabolic resistance. As we age, our muscles become less responsive to dietary protein, meaning that the same meal which stimulates muscle growth in a younger adult produces a much smaller response in someone aged 60 or 70. The result is that older adults often require both more protein overall and a larger amount at each meal to achieve the same biological effect.
Maintaining muscle is not simply about appearance or athletic performance. Muscle supports balance, mobility, bone health, metabolism and independence. Preserving it may also reduce the risk of falls, fractures and frailty.
Japan’s official guidelines versus its ageing researchers
Japan’s official Dietary Reference Intakes recommend approximately:
- Men aged 50 to 64: 65 g per day
- Men aged 65 and over: 60 g per day
- Women aged 50 and over: 50 g per day
However, scientists specialising in ageing increasingly regard these as minimum nutritional requirements which is quite different to what I believe is healthy ageing.
Research from the National Center for Geriatrics and Gerontology and other Japanese experts recommends a target closer to 1.2 grams of protein per kilogram of body weight each day for healthy older adults wishing to preserve muscle mass and physical function. Rather than using one recommendation for everyone, intake is adjusted according to body weight.
How much protein should you eat?
Using the Japanese research recommendations:
| Body Weight | Daily Protein Target |
|---|---|
| 60 kg | 72 g |
| 65 kg | 78 g |
| 70 kg | 84 g |
| 75 kg | 90 g |
| 80 kg | 96 g |
| 85 kg | 102 g |
| 90 kg | 108 g |
These figures are intended for generally healthy adults. Individuals with certain medical conditions, particularly advanced kidney disease, should always follow advice from their healthcare professional.
Timing matters as much as quantity
Perhaps the most interesting finding from Japanese research is that consuming all your protein at dinner may not be the best strategy: many of us eat toast or cereal for breakfast, a sandwich at lunch and then consume the majority of our daily protein during the evening meal. Japanese researchers argue that this pattern misses valuable opportunities to stimulate muscle protein synthesis throughout the day.
Instead, they recommend consuming approximately 0.4 grams of protein per kilogram of body weight at each meal.
For someone weighing 75 kg, that means:
- Breakfast: 30 g
- Lunch: 30 g
- Dinner: 30 g
This evenly distributed pattern appears to stimulate muscle maintenance more effectively than consuming one large protein-rich evening meal. Breakfast is particularly important because many older adults consume very little protein early in the day, despite evidence suggesting muscles respond well when an adequate amount is provided after the overnight fast.
But haven’t we been told to avoid many protein-rich foods?
This is where the conversation becomes more nuanced because for many years, public health messaging encouraged people to reduce their intake of foods such as red meat, eggs, butter and full-fat dairy because of concerns about saturated fat and cardiovascular disease. While moderation remains important, the scientific discussion has become considerably more balanced.
Current evidence suggests there is no need for healthy adults to avoid nutrient-rich protein foods altogether. Instead, the emphasis has shifted towards choosing a variety of protein sources while considering overall dietary quality. Good sources of protein include lean beef, lamb and pork, poultry, eggs, fish, shellfish, Greek yoghurt, cottage cheese, milk, hard cheeses, tofu, tempeh, edamame beans, lentils, chickpeas, beans, quinoa and nuts. Oily fish such as salmon, sardines and mackerel provide the added benefit of omega-3 fatty acids, while dairy products offer calcium that supports bone health.
Rather than relying on a single food, a varied diet combining animal and plant proteins is likely to provide the widest range of essential amino acids, vitamins and minerals. For those who struggle to consume enough protein through food alone, particularly older adults with reduced appetite, high-protein yoghurts or medically appropriate protein supplements can also help bridge the gap.
The important message from the Japanese research is not that people should eat unlimited quantities of red meat or dairy, but that obtaining enough high-quality protein consistently throughout the day appears to become increasingly important with age.
What this could mean for healthy ageing
As populations continue to live longer, maintaining physical independence has become just as important as extending lifespan. Japanese researchers are increasingly focusing on “healthspan”, the years spent living independently without significant physical decline. So if eating sufficient protein, distributed evenly across the day, helps preserve muscle strength and mobility, then a relatively simple dietary change could have significant benefits for millions of adults entering later life.
Although more long-term clinical research is continuing, the growing consensus among experts in ageing is that protein deserves far greater attention than it has traditionally received.
Frequently Asked Questions
How much protein should someone over 50 eat?
Many Japanese ageing researchers recommend approximately 1.2 grams of protein per kilogram of body weight each day for healthy adults over 50. This is higher than the official minimum dietary recommendations.
Why is breakfast important?
Muscles appear to respond well to protein after the overnight fast. Many adults eat very little protein at breakfast, making it a missed opportunity to stimulate muscle protein synthesis.
Is 90 grams of protein too much?
For a healthy adult weighing approximately 75 kg, 90 grams per day equates to 1.2 g/kg, which is within the range recommended by many experts in healthy ageing. Individual requirements vary depending on health status and activity levels.
Should I eat all my protein in one meal?
Current evidence suggests that spreading protein relatively evenly across breakfast, lunch and dinner is more beneficial for maintaining muscle than consuming most of it in the evening.
Do I need to eat lots of red meat?
No. Protein can come from a wide variety of foods including fish, poultry, eggs, dairy, beans, lentils, tofu and lean meat. A varied diet is generally recommended.
References
- Japanese Ministry of Health, Labour and Welfare. Dietary Reference Intakes for Japanese (2025 Edition).
- National Center for Geriatrics and Gerontology (Japan). Research and public guidance on protein intake and sarcopenia.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013.
- Deutz NEP, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging. ESPEN Expert Group.
- Morley JE, Anker SD, von Haehling S. Prevention and treatment of sarcopenia.
