How much protein do people over 60 need?

The PROT-AGE position paper recommends 1.0–1.2 g/kg/day for healthy older adults, 1.2–1.5 g/kg/day for those with acute or chronic illness, and more in severe illness or injury. The standard 0.8 g/kg minimum was set to prevent deficiency, not to preserve muscle. Older muscle responds less to a given dose of protein (anabolic resistance), so each meal should deliver more.

If you lift weights, exercising adults across ages follow the ISSN range of 1.4–2.0 g/kg, which overlaps with the upper end of older-adult targets. See how to prevent muscle loss with age.

How should you spread it across the day?

Aim for roughly 25–30 g of high-quality protein at each of three meals, because older adults need around 3 g of leucine per meal to trigger muscle-building signals. About 25 g of whey provides roughly 2.5–3 g of leucine. Many older South Africans eat most of their protein at supper and little at breakfast, so a breakfast of eggs, Greek yoghurt or a whey shake is where the biggest gain usually sits.

Is whey worth using?

Whey is a convenient, complete protein, and shakes help when appetite is low. It is not essential: a tin of pilchards, eggs, milk, biltong and chicken all work. A whey isolate has less lactose than a concentrate, which suits sensitive stomachs. Compare options in our whey isolate comparison and best protein powder for seniors.

Single-ingredient options keep it simple. The ATP Fitness Unflavoured Whey Protein Isolate is one ingredient with no sweetener or flavouring, R900 for 800 g at the ATP shop in October 2026 (R112.50 per 100 g of powder; the shop showed it out of stock online on 27 October 2026). ATP does not publish protein per serving, so check the tub for grams per scoop. Honest trade-offs: unflavoured whey tastes plain, no third-party certification is published, and cheaper blends exist. A comparable alternative is USN Isozero at R899–R910 (USN shop, 805 g), which states 20 g protein per 23 g scoop.

What about kidneys and other conditions?

Healthy kidneys handle these intakes. If you have chronic kidney disease, especially with an eGFR below 30, do not increase protein without your nephrologist or dietitian's advice. Milk allergy rules out whey. See is whey protein safe for kidneys.

What should you do next?

1. Weigh yourself and multiply by 1.0–1.2.
2. Add up protein in a typical day using food labels.
3. Fill the biggest gap, usually breakfast.
4. Pair protein with resistance training; see resistance training plus protein after 60.

Speak to a doctor or registered dietitian if you have unintentional weight loss, kidney disease or diabetes. This is general information, not personal medical advice.

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