— Original reporting
The Protein Question Nobody Over Fifty Is Answering Correctly
The RDA was written for a younger body. Emerging consensus says adults over 50 need substantially more protein — and specific amounts at specific meals — to preserve muscle, bone, and independence.
## The RDA is out of date\n\nThe standard recommendation of 0.8 grams of protein per kilogram was based on nitrogen balance studies in young adults. For adults over 50, current evidence suggests 1.2 to 1.6 g/kg — nearly double — is the range that meaningfully preserves lean mass.\n\n### Distribution matters more than total\n\nMuscle protein synthesis in older adults is blunted. Hitting roughly 30 grams at each of three meals outperforms the same total loaded into dinner.\n\n### Practical anchors\n\nGreek yogurt at breakfast. A palm-sized portion of fish or poultry at lunch. Eggs, cottage cheese, and legumes are legitimate levers, not garnishes.