Protein for older adults: how much you need and the best UK foods
Getting up from a low chair, carrying the shopping in, getting back on your feet after a bout of flu: all of it leans on muscle, and muscle leans on protein. Here is the UK reference amount in plain numbers, the foods that make it easy, and a simple way to check whether each meal is pulling its weight.
Last reviewed 7 November 2026 · Checked against NHS guidance · 14 min read
Protein after 65, in brief
The UK reference nutrient intake for protein is 0.75g per kilogram of body weight a day, and the Scientific Advisory Committee on Nutrition (SACN) keeps it the same for people over 65 as for younger adults. In SACN's figures that is 53.3g a day for men and 46.5g a day for women aged 65 and over. Most older people in the national diet survey met it on average, yet 27% of 65 to 74 year olds and 33% of over-75s fell below it for their body weight. The British Dietetic Association (BDA) suggests a portion of protein with each meal. If appetite is falling, weight is dropping or you have kidney disease, speak to your GP or a registered dietitian before changing what you eat.
Why protein deserves more attention after 65
Protein is the raw material your body uses to build and repair muscle, skin and other tissues. The NHS page on keeping bones healthy after 65 puts it simply: protein is important for muscle maintenance. That matters more as the years go on, because muscle is what keeps everyday jobs easy. Rising from a chair, climbing the stairs and steadying yourself on uneven ground all depend on it.
With age, many people slowly lose muscle mass and strength. When this becomes marked it is called sarcopenia. SACN's 2021 statement on nutrition in older adults notes that sarcopenia may develop partly because of too little energy or protein, alongside other factors such as being less active. The BDA's guidance for older adults says protein is good for muscle strength and recommends having at least one portion with each meal.
Appetite also often shrinks in later life, and protein foods tend to be the first to go: toast and tea are easier than cooking fish. If you are supporting someone who is eating much less than they used to, our guide to the early signs of malnutrition families can spot explains what to look out for and when to involve the GP.
The UK reference amount, in plain numbers
UK protein figures are called dietary reference values. The one most people quote is the reference nutrient intake, or RNI: the amount that is enough for almost everyone in a group. SACN's statement on older adults living in the community, published in January 2021, sets out the figures for people aged 65 and over.
of body weight a day. SACN says the protein values for adults over 50 are identical to those for adults aged 19 to 50.
In SACN's table for people aged 65 and over, that is 53.3g a day for men and 46.5g a day for women, based on reference body weights.
National Diet and Nutrition Survey data in the SACN statement show that average protein intakes in older adults were above the reference.
But 27% of people aged 65 to 74, and 33% of those aged 75 and over, had intakes below the reference for their body weight.
Two things follow from this. First, the per kilogram figure is the more useful one, because a larger or heavier person needs more than the table average. Second, "most people get enough on average" does not mean every individual does, and the share falling short is higher in the oldest age group.
These are population reference values, not a personal prescription. Your own needs can be different if you are unwell, recovering from an operation, very active or living with a long-term condition. A GP or registered dietitian is the right person to set a figure for you.
Is the UK figure enough? The honest view
SACN's 2021 statement kept protein values for over 65s the same as for younger adults: 0.75g per kg of body weight a day.
The BDA's article on sarcopenia notes that an international expert group (PROT-AGE, 2013) suggested adults over 65 may need 1.0 to 1.2g per kg a day, more for active older adults, and 1.2 to 1.5g per kg during acute or chronic illness. The BDA says protein needs for older adults may be higher than current UK recommendations.
Aim first for a protein food at each meal, which is the BDA's practical advice and safe for most people. Do not set yourself a high target without advice, and if you have kidney disease or have been told to limit protein, follow your GP, renal team or dietitian.
What one portion of protein looks like
Grams of protein are hard to picture on a plate, so the BDA gives portion examples instead. These come from its fact sheet on eating, drinking and ageing well.
Two other guidelines shape the protein group. The NHS Eatwell Guide asks us to eat some beans, pulses, fish, eggs, meat and other protein foods, and to aim for at least 2 portions (2 x 140g) of fish every week, one of them oily. And the NHS advises that if you eat more than 90g of cooked red or processed meat a day, you should cut down to 70g. So variety is the goal: eggs, fish, chicken, beans, lentils, tofu and dairy, with red and processed meat kept in check.
| Protein food | Why it suits later life | Easy UK ways to use it |
|---|---|---|
| Eggs | Soft, quick and cheap; no chewing effort when scrambled | Scrambled on toast, an omelette for tea, a boiled egg in a salad sandwich |
| Tinned fish | Ready to eat, keeps for months, counts towards the fish advice | Sardines on toast, tuna in a jacket potato, mackerel mashed into a pâté |
| Beans and lentils | Soft when cooked, add fibre too, low cost | Baked beans, red lentil soup, chickpeas stirred into a curry |
| Milk, yoghurt and cheese | Easy to sip or spoon, and also bring calcium | Porridge made with milk, Greek-style yoghurt, grated cheese on vegetables |
| Chicken and turkey | Leaner choices that keep red meat lower | Shredded chicken in soup, a slow-cooked casserole |
| Tofu and soya | Plant protein that is soft and takes on flavours | Silken tofu in a smoothie, firm tofu in a stir-fry |
| Nuts and nut butters | Small portions carry a lot of nutrition | Smooth peanut butter on crackers, ground almonds in porridge |
Whole nuts can be hard to chew and can be a choking risk for anyone with swallowing difficulties. Smooth nut butters or ground nuts are gentler options, unless there is a nut allergy.
Breakfast, lunch and tea: spreading protein out
The BDA's advice for older adults is to have at least one portion of protein with each meal. In practice, lunch and the evening meal often include some meat, fish or beans, while breakfast and a light tea are where protein goes missing. Working through the day in order is the easiest way to see the gaps.
Breakfast: the most common gap
Toast with jam or a bowl of cereal with a splash of milk is a typical older adult's breakfast, and it is light on protein. Small changes make a real difference here.
Lunch: keep it simple
Sandwiches and soup are popular because they are easy. Make sure the filling or the soup carries protein, not only salad or vegetables.
Evening meal: the usual main
This is often the meal with meat or fish. If you have a light tea instead of a cooked dinner, think about what protein you can add.
Your meal-by-meal protein check
Choose what yesterday's meals mostly were. It takes a minute and shows which meal to work on first. Nothing is saved or sent anywhere.
This is a simple guide based on the BDA's advice of a protein portion at each meal. It does not measure grams or assess health. If someone is regularly skipping meals, talk to the GP.
Want a plan that keeps protein in every meal?
Nutrition for Older Adults turns this guide into a routine you can follow at home, at your own pace:
- Easy protein, calcium and fibre foods for each meal, with simple swaps
- Eating well with a small appetite, using little-and-often eating and simple fortification
- An easy, affordable week of meals and tips to keep food safe
- 4 interactive tools, including a Malnutrition risk checker
6 modules, about 2 hours
certificate when you pass
Getting protein in when appetite is small
Large plates can feel off-putting when you are not hungry. The BDA's guidance on malnutrition suggests eating little and often, choosing two nutrient-dense snacks a day, and adding two nutrient-dense ingredients to foods and drinks a day. A tablespoon of grated cheese on potatoes or vegetables is one of its examples: it does not make the portion bigger, but it gives you more of what you need.
Instead of
- Tea and a plain biscuit mid-morning
- Plain mashed potato
- Vegetable soup from a carton
- Toast with butter and jam
- Water-based porridge
- A plain jacket potato
Try
- A milky coffee and a small yoghurt
- Mash with grated cheese stirred in
- The same soup with red lentils or beans added
- Toast with smooth peanut butter or a scrambled egg
- Porridge made with milk
- A jacket potato with baked beans or tuna
Texture matters too. Soft and moist foods such as fish in sauce, casseroles, eggs, yoghurt and lentil dishes are easier when teeth, dentures or a dry mouth make chewing hard. If coughing or choking happens when eating or drinking, ask the GP for advice rather than simply changing the menu.
For the full method of adding energy and protein to everyday meals, see our step-by-step guide to fortifying food at home for an older relative. And if eating is falling and weight is dropping without trying, see the GP: they can check for causes and refer to a dietitian.
Protein and movement work as a pair
Eating protein on its own does not build strength. Muscles respond to being used. The NHS advises adults aged 65 and over to do activities that improve strength, balance and flexibility on at least 2 days a week, to build up to 150 minutes of moderate activity a week, and to break up long periods of sitting. Examples the NHS gives include yoga, pilates, tai chi, lifting weights and working with resistance bands.
The BDA's sarcopenia guidance says exercise programmes that include strength and balance have been shown to reduce frailty.
If you have not been active for a while, or have a heart or joint condition, check with your GP first. Strength for Older Adults starts with a GP checklist and builds a 12-week plan of chair-based and supported standing moves.
What a day with protein at every meal can look like
This is one example, not a set menu. It uses ordinary UK foods and the BDA portion examples, and it keeps red meat low.
- BreakfastPorridge made with milk, topped with sliced bananaMilk provides the protein; oats add fibre.
- Mid-morningA small pot of Greek-style yoghurtAn easy top-up that needs no cooking.
- LunchSardines on wholemeal toast with cherry tomatoesOily fish, which counts towards the Eatwell Guide's fish advice.
- AfternoonA milky tea and two crackers with cheeseSmall, familiar and easy to manage.
- Evening mealChicken and butter bean casserole with mashed potato and carrotsTwo protein foods in one soft, moist dish.
- Through the dayRegular drinks, including water, tea and milkThe BDA suggests at least 1600ml a day for women and 2000ml for men.
An illustrative week: small changes, not a new diet
A widower in his early eighties lives alone and cooks a proper meal on Sundays when his daughter visits. On other days he has cereal for breakfast, a cheese sandwich some days, and toast or soup from a carton in the evening. He has noticed he finds the stairs harder than last winter.
None of the changes needed new cooking skills: his daughter added eggs, yoghurt, tinned fish and lentils to the online shop, and he joined a chair-based exercise class after checking with his GP. The example shows the method, not a promised result.
Myths about protein and getting older
Myth"Older people need less protein because they eat less."
Appetite may fall, but SACN's reference for over 65s is the same per kg as for younger adults, and some experts suggest more. Eating less overall makes each protein portion more important, not less.
Myth"Protein means meat."
The Eatwell Guide protein group includes beans, pulses, fish and eggs as well as meat, and dairy foods add protein too. The NHS advises keeping red and processed meat to 70g a day if you currently eat more than 90g.
Myth"A protein shake is the easiest fix."
Food comes first for most people. Nutritional products are for when a GP or dietitian advises them, usually because someone cannot eat enough from food.
Myth"If I eat more protein, I will get stronger."
Muscles need to be used. The NHS recommends strength and balance activities on at least 2 days a week for adults over 65, alongside a balanced diet.
When to speak to your GP or a dietitian
- You or someone you care for is eating much less than usual, or losing weight without trying.
- You have kidney disease, or have been told to limit protein. Follow your GP, renal team or dietitian rather than general advice.
- Chewing or swallowing is difficult, or there is coughing or choking when eating or drinking.
- You are recovering from an illness, a fall, a fracture or an operation and are not sure what to eat.
- You are thinking about protein powders or nutritional drinks. Ask a GP, pharmacist or dietitian first.
- You feel weaker, are finding everyday movements harder, or have had a fall. These need checking, not only a change of diet.
Courses that put protein on the plate, day after day
Knowing the figure is the easy part. Building meals around it every day, with a smaller appetite or a tight budget, is where a structured course helps. These self-paced courses are educational: they give you planners, checkers and routines, and they do not treat any condition. You can also browse every healthy ageing course.
Nutrition for Older Adults
Protein at every meal, bones, drinks and easy meals, with 4 interactive tools and a certificate when you pass.
Strength for Older Adults
Chair-based and supported standing moves with a 12-week plan, starting with a GP check.
Complete Healthy Ageing Course
Food, activity, falls, sleep, social contact and health checks in one plan, with 9 modules.
Full refund within 14 days if you have completed less than 20% of the course and no certificate has been issued. Courses are educational and do not treat any condition.
Related guides
- If a parent is eating less and you are not sure whether to worry, read what families can notice early about malnutrition.
- To add protein and energy without bigger portions, use our guide to fortifying everyday food.
- For more on healthy eating and wellbeing at every stage of life, browse all MyNutriCare guides and courses.
Your protein questions, answered
How much protein does an older person need each day?
SACN uses a reference nutrient intake of 0.75g of protein per kilogram of body weight a day for adults, and the figure for people over 65 is the same as for younger adults. In SACN's table this works out at 53.3g a day for men and 46.5g a day for women aged 65 and over. A GP or registered dietitian can tell you what suits your own health.
Do people over 65 need more protein than younger adults?
The UK reference amount is the same at every adult age. The British Dietetic Association notes that an international expert group has suggested older adults may need more, around 1.0 to 1.2g per kg of body weight a day, with more during illness. This is still debated, so speak to a dietitian before making big changes, especially if you have kidney disease.
What are the best protein foods for older people?
The Eatwell Guide protein group covers beans, pulses, fish, eggs, meat and other protein foods, and dairy foods such as milk, yoghurt and cheese also provide protein. Soft and easy options include eggs, fish, yoghurt, cottage cheese, tofu, hummus and lentil soup.
How can someone with a small appetite get enough protein?
The British Dietetic Association suggests eating little and often, choosing two nutrient-dense snacks a day and adding nutrient-dense ingredients to foods, such as a tablespoon of grated cheese on potatoes. If eating keeps falling or weight is dropping without trying, see the GP.
Is it better to spread protein across the day?
The British Dietetic Association advises older adults to have at least one portion of protein with each meal, because protein is good for muscle strength. Spreading it this way is also easier than eating one large protein meal.
Should older people use protein shakes or powders?
There is no NHS advice for older adults in general to use protein powders, and food is usually the first step. If someone is eating very little or losing weight, a GP can refer them to a dietitian, who may suggest nutritional products if food alone is not enough.
How much red meat is it fine to eat?
The NHS says that if you eat more than 90g of cooked red or processed meat a day, you should cut down to 70g. Chicken, fish, eggs, beans and lentils give protein without adding to red meat intake.
Does exercise matter as well as protein?
Yes. The NHS advises adults aged 65 and over to do activities that improve strength, balance and flexibility on at least 2 days a week, and the British Dietetic Association says exercise programmes that include strength and balance have been shown to reduce frailty. Check with a GP before starting if you have a health condition.
Sources
Show all 9 official sources
- SACN: Statement on nutrition and older adults living in the community (published January 2021)
- British Dietetic Association: Eating, drinking and ageing well (8 November 2023)
- British Dietetic Association: Addressing sarcopenia (14 June 2023)
- British Dietetic Association: Malnutrition in older adults (review date September 2029)
- NHS: The Eatwell Guide (last reviewed 29 November 2022)
- NHS: Meat in your diet (last reviewed 1 May 2024)
- NHS: Keep bones healthy over 65 (last reviewed 31 October 2023)
- NHS: Physical activity guidelines for older adults (last reviewed 15 August 2024)
- British Dietetic Association Older People Specialist Group: Guiding food principles (2019)
This article is general information based on UK public health guidance from SACN, the NHS and the British Dietetic Association. It is not medical advice and does not set a personal protein target. If you have a health condition such as kidney disease, take medicines, are losing weight without trying or have problems chewing or swallowing, speak to your GP, pharmacist or a registered dietitian.
