Expert Answer
How much protein per day should you eat after 50?
By Arun Agrahri Last reviewed 2 timecoded sources
Quick Answer
More, not less. Around 1.6 g/kg of body weight a day, paired with resistance training. Older adults face anabolic resistance, so they need extra protein to trigger muscle synthesis. Attia argues higher protein is protective after 50-65 because sarcopenia and frailty - not mTOR - dominate aging risk. Calculate on ideal body weight.
Strong Consensus
on Protein overall
What the Panel Says
Targets 1.2-1.6 g/kg and aims near 2 g/kg; argues higher protein lowers all-cause mortality after 50-65 because sarcopenia and falls drive human aging, so the mouse low-protein-longevity finding doesn't transfer.
“you probably want at least 1.6 G uh of protein per per kilogram of body weight and as you get older you should start to move that number higher and higher because of what's called anabolic resistance”
Peter Attia, on the record @ 00:52
1.2-1.6 g/kg on ideal body weight (up to 2 for recomposition), safe for healthy kidneys. Notes that inactivity drives most of the anabolic resistance in aging, and that exercise redirects IGF-1 to muscle and away from cancer cells.
“older adults athletes and people who want to lose weight while sustaining lean body mass should consume 1.6 gram per kilogram per day or more”
Rhonda Patrick, on the record @ 36:27
Own-voice eat-more-protein-for-longevity to fight age-related muscle loss - 30-40g per meal, with protein and fat before carbs. Notes an mTOR balance.
Rule of thumb ~1 gram per pound of ideal body weight, mostly whole foods; whey beats collagen for muscle due to higher leucine.
Plant-forward Blueprint (~25% protein). His one stated figure of 1.2-2.2 g/kg comes from a bone-health video. Agrees protein matters, without the muscle-maximalism.
Detailed Answer
Why the number goes up after 50
After 50 the protein risk flips. Too little is the danger now, not too much. Older adults hit anabolic resistance, which means the same meal triggers less muscle-protein synthesis than it did at 30. So you need more protein to hold the same muscle.
The experts who give a number land near 1.6 g/kg of body weight a day, figured on ideal body weight rather than current weight. Patrick puts it at 1.2-1.6 g/kg, up to 2 for recomposition. Attia targets 1.2-1.6 and aims near 2 to buffer daily variability. Huberman's rule of thumb is about 1 gram per pound.
What about the IGF-1 and mTOR worry
The fear that high protein shortens lifespan comes from guest Valter Longo, not from the five as their own position. Attia answers it this way. Human aging after 50-65 turns on sarcopenia, frailty and falls.
The mouse low-protein-extends-lifespan data does not transfer to people. He cites the epidemiological crossover, where higher protein tracks with lower all-cause mortality after 50. Patrick answers it a different way.
Exercise redirects IGF-1 toward muscle and brain and away from cancer cells.
What has to come with the protein
Resistance training. Inactivity drives most of the anabolic resistance, not age itself. Training brings the muscle-building response back. That is why every expert who names a number ties it to lifting. Spread the protein across 3-4 meals of about 20-25g. Hyman wants a protein-forward first meal of 30-40g.
These targets assume healthy kidneys. Attia and Patrick both note the kidney-damage fear lacks clinical-trial support in healthy people. Anyone with kidney disease should talk to a physician.
Related Questions
How much protein does a 60-year-old need to build muscle?
Around 1.6 g/kg of ideal body weight per day, paired with resistance training to overcome anabolic resistance - Attia frames more protein (not less) as protective after 50.
Isn't high protein risky for longevity after 50?
The low-protein view comes from guest Valter Longo, not the core experts. Attia argues sarcopenia dominates aging risk after 50-65, and Patrick notes exercise redirects IGF-1 to muscle.
Does protein hurt your kidneys as you age?
For healthy kidneys, Attia and Patrick both say the damage fear lacks clinical-trial support. Anyone with existing kidney disease should consult a physician first.
How should older adults spread protein through the day?
Across 3-4 meals of ~20-25g, with a protein-rich first meal (Hyman suggests 30-40g). Total daily protein matters more than the timing.
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