Nutrition at 70: The PROT-AGE Numbers, Meal by Meal
At 70 the international expert group PROT-AGE recommends 1.0 to 1.2 g of protein per kg of body weight a day, rising to 1.2 to 1.5 g during illness. Just as important is the per-meal dose: about 25 to 30 g at each main meal, because older muscle responds poorly to small amounts.
- Healthy older adults: 1.0–1.2 g protein per kg a day (PROT-AGE).
- During acute or chronic illness: 1.2–1.5 g per kg.
- Per meal: about 25–30 g, because of anabolic resistance.
- Severe kidney disease is the exception — a nephrologist sets the target.
- Most Indian vegetarian breakfasts fall well short of 25 g.
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The numbers, and where they come from
ICMR-NIN sets the adult RDA at 0.83 g per kg, the amount that prevents deficiency in most adults. For older people, an international expert group known as PROT-AGE reviewed the evidence in 2013 and concluded that more is needed to preserve muscle and function.
| Situation | protein per kg per day |
|---|---|
| ICMR-NIN adult RDA (deficiency floor) | 0.83 g |
| Healthy older adult (PROT-AGE) | 1.0–1.2 g |
| Older adult with acute or chronic illness | 1.2–1.5 g |
| Severe illness or injury, malnutrition | Up to 2.0 g, under clinical supervision |
| Severe kidney disease, not on dialysis | Set by a nephrologist — often lower |
Why the per-meal dose matters
Older muscle shows what researchers call anabolic resistance: it needs a larger dose of protein at one sitting to trigger muscle building than younger muscle does. PROT-AGE suggests about 25–30 g of protein per main meal, containing roughly 2.5–2.8 g of the amino acid leucine.
In practice this means the same 70 g a day does more good split 25 / 25 / 20 across three meals than as 5 / 15 / 50, with almost nothing at breakfast and most at dinner — the common Indian pattern.
A 70 kg person’s day, worked out
At 1.0–1.2 g per kg, a 70 kg person needs about 70–84 g a day.
| Meal | example | approximate protein |
|---|---|---|
| Breakfast | 2 besan chillas with curd | About 20–22 g |
| Lunch | Thick dal, curd, a little paneer, rice or roti | About 25 g |
| Evening | Glass of milk and a handful of roasted chana | About 12–14 g |
| Dinner | Paneer or egg bhurji with roti and vegetables | About 20–25 g |
Values are approximate. Vegetarian food can meet these targets, but it takes deliberate planning at breakfast, which is where most days fall short. Plant protein for seniors goes into vegetarian sources.
The kidney question
Higher protein is safe for older adults with healthy kidneys, and protein does not damage healthy kidneys. But chronic kidney disease changes the picture, and the right target then is a medical decision. If you have diabetes or high blood pressure, ask for a kidney function test (eGFR) before raising protein.
Pair it with movement
Protein works best alongside strength exercise. nutrition at 68 covers simple exercises for muscle strength, and nutrition at 69 covers soft protein foods if chewing is difficult.
Where KABO fits in
The PROT-AGE numbers can be met with ordinary vegetarian food when breakfast is planned. That is the first route, and the cheapest.
If breakfast keeps landing well short of 25 g, a shake is one way to close that particular gap. A KABO serving provides 23–25 g of complete plant protein, 26 vitamins and minerals, 4 g of fibre and 8 billion probiotics in about 198 kcal, from 60+ ingredients; it is vegan and lactose-free, at roughly ₹158–200 a serving. If you follow a kidney-related diet restriction, check with your nephrologist before adding any protein product, and if you take several medicines, show the label to your doctor or pharmacist first — fortified products can contain vitamin K, which matters on warfarin.
Butter Coffee — All-in-One Nutrition Shake
25 g complete plant protein, 60+ superfoods, 26 vitamins & minerals, probiotics & digestive enzymes — in one 90-second shake.
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Frequently asked questions
How much protein does a 70-year-old need per day?
The PROT-AGE expert group recommends 1.0 to 1.2 g of protein per kg of body weight a day for healthy older adults, and 1.2 to 1.5 g during acute or chronic illness. For a 70 kg person that is about 70 to 84 g a day. People with severe kidney disease need an individual target from their doctor.
How much protein should an older person eat per meal?
About 25 to 30 g at each main meal. Older muscle has anabolic resistance, meaning it needs a larger dose at one sitting to respond, so spreading protein evenly works better than eating most of it at dinner.
What is anabolic resistance?
It is the reduced response of older muscle to the protein and exercise signals that normally trigger muscle building. It is why older adults need more protein per meal and benefit from strength exercise.
Is high protein safe for elderly kidneys?
For older adults with healthy kidneys, protein at 1.0 to 1.2 g per kg is considered safe. People with chronic kidney disease should follow their nephrologist's advice, which may be lower. A kidney function test (eGFR) tells you which applies.
Can vegetarians over 70 get enough protein?
Yes, with planning. Dal, curd, paneer, milk, besan, soya and roasted chana can provide 25 g per meal, but breakfast usually needs the most attention because typical Indian breakfasts are low in protein.
Nutrition by age
13 · 14 · 15 · 16 · 17 · 18 · 19 · 20 · 21 · 22 · 23 · 24 · 25 · 26 · 27 · 28 · 29 · 30 · 31 · 32 · 33 · 34 · 35 · 36 · 37 · 38 · 39 · 40 · 41 · 42 · 43 · 44 · 45 · 46 · 47 · 48 · 49 · 50 · 51 · 52 · 53 · 54 · 55 · 56 · 57 · 58 · 59 · 60 · 61 · 62 · 63 · 64 · 65 · 66 · 67 · 68 · 69 · 70 · 71 · 72 · 73 · 74 · 75 · 76 · 77 · 78 · 79 · 80
Sources
- Bauer J 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;14(8):542-559.
- ICMR-NIN, Nutrient Requirements for Indians (RDA 2020) and Dietary Guidelines for Indians, 2024. nin.res.in
- Volkert D et al., "ESPEN guideline on clinical nutrition and hydration in geriatrics", Clinical Nutrition, 2019;38(1):10-47.
- Cruz-Jentoft AJ et al., "Sarcopenia: revised European consensus on definition and diagnosis", Age and Ageing, 2019;48(1):16-31.