Verdict
Leaning for
Older women need about 1.6 g of protein per kg of body weight a day.
3 sources: 1 positive, 2 partly
By Arun AgrahriLast reviewed 3 timecoded sources
Short answer
About 1.6 g of protein per kilogram of body weight each day, or 104 g for a 65 kg woman. Peter Attia says needs rise with age because muscle responds less to the same dose, and Rhonda Patrick recommends at least 1.6 g/kg for older adults. Pair it with resistance training.
Eating more protein than the official recommended amount preserves muscle and supports healthy aging.
The verdict on Protein overall. 16 sources: 5 positive, 11 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Older women need about 1.6 g of protein per kg of body weight a day.
3 sources: 1 positive, 2 partly.
Researchers say
1 positive, 2 partly
Mark Hyman, 6 mentions on this claim
Positive Video
on Rangan Chatterjee's channel, at 01:23 · positive
“for people getting older it shouldn't be probably 0.8 it should be more like 1.6”
on Rangan Chatterjee's channel, at 45:11 · positive
“And for people getting older it shouldn't be probably 08. It should be more like 1.6.”
on The Dr. Hyman Show, at 08:20 · positive
“so the uh the amount we need is probably more like up to a gram per pound or 1.6 or”
on Rangan Chatterjee's channel, at 57:48 · positive
“And for people getting older, it shouldn't be probably 0.8. It should be more like 1.6.”
on The Dr. Hyman Show, at 05:17 · partly
“If you want to be eating the 1.6, it's for people who are strength training or people who”
on The Dr. Hyman Show, at 45:14 · partly
“you need actually probably 1.2 1.5 even 2 grams per kilo as you age depending on your activity level”
Peter Attia, on The Drive, at 1:40:33
Partly Video · Opinion
Open the tape at 1:40:33 →“at least 1.6 gram uh of protein per kilogram of body weight and as you get older you should start to move that number higher”
Rhonda Patrick, on FoundMyFitness, at 07:43
Partly Video · Opinion
Open the tape at 07:43 →“higher daily protein intake ideally around 1.6 gram per kilogram body weight”
Studies show
No study counted yet.
Mark Hyman Video · positive · 6 mentions
on Rangan Chatterjee's channel, at 01:23 · positive · Opinion
“for people getting older it shouldn't be probably 0.8 it should be more like 1.6”
on Rangan Chatterjee's channel, at 45:11 · positive · Opinion
“And for people getting older it shouldn't be probably 08. It should be more like 1.6.”
on The Dr. Hyman Show, at 08:20 · positive · Opinion
“so the uh the amount we need is probably more like up to a gram per pound or 1.6 or”
on Rangan Chatterjee's channel, at 57:48 · positive · Opinion
“And for people getting older, it shouldn't be probably 0.8. It should be more like 1.6.”
on The Dr. Hyman Show, at 05:17 · partly · Opinion
“If you want to be eating the 1.6, it's for people who are strength training or people who”
on The Dr. Hyman Show, at 45:14 · partly · Opinion
“you need actually probably 1.2 1.5 even 2 grams per kilo as you age depending on your activity level”
Peter Attia, on The Drive, at 1:40:33 Video · partly · Opinion
“at least 1.6 gram uh of protein per kilogram of body weight and as you get older you should start to move that number higher”
Rhonda Patrick, on FoundMyFitness, at 07:43 Video · partly · Opinion
“higher daily protein intake ideally around 1.6 gram per kilogram body weight”
Older women need about 1.6 g of protein per kg of body weight a day.
Mark Hyman, 6 mentions on this claim
Positive Video
on Rangan Chatterjee's channel, at 01:23 · positive
“for people getting older it shouldn't be probably 0.8 it should be more like 1.6”
on Rangan Chatterjee's channel, at 45:11 · positive
“And for people getting older it shouldn't be probably 08. It should be more like 1.6.”
on The Dr. Hyman Show, at 08:20 · positive
“so the uh the amount we need is probably more like up to a gram per pound or 1.6 or”
on Rangan Chatterjee's channel, at 57:48 · positive
“And for people getting older, it shouldn't be probably 0.8. It should be more like 1.6.”
on The Dr. Hyman Show, at 05:17 · partly
“If you want to be eating the 1.6, it's for people who are strength training or people who”
on The Dr. Hyman Show, at 45:14 · partly
“you need actually probably 1.2 1.5 even 2 grams per kilo as you age depending on your activity level”
Peter Attia, on The Drive, at 1:40:33
Partly Video · Opinion
Open the tape at 1:40:33 →“at least 1.6 gram uh of protein per kilogram of body weight and as you get older you should start to move that number higher”
Rhonda Patrick, on FoundMyFitness, at 07:43
Partly Video · Opinion
Open the tape at 07:43 →“higher daily protein intake ideally around 1.6 gram per kilogram body weight”
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Older women need about 1.6 g of protein per kilogram of body weight a day, spread across meals, with resistance training. For a 65 kg woman that is about 104 g. Most women over 50 eat half of it.
The instinct after 50 is to eat less of everything, and protein is where that costs the most. Peter Attia's reason is anabolic resistance: an aging body gets less muscle-building signal out of the same gram of protein, so holding muscle takes more, not less. Rhonda Patrick names older adults and people losing weight as the two groups who need 1.6 g/kg or more, which covers most women in this decade.
Falling estrogen speeds both muscle and bone loss, in the same years when most women eat less and lift nothing. Gabrielle Lyon and Cynthia Thurlow, guests on Mark Hyman's show, argue that low protein and lost muscle drive the decline rather than follow it. No source gives women a different multiplier, but the cost of missing the target arrives faster.
Take your body weight in kilograms and multiply by 1.6. At 60 kg that is 96 g; at 70 kg it is 112 g. Andrew Huberman anchors to lean or desired body weight rather than current weight, which gives a lower, more realistic number for anyone carrying significant fat.
Spread it across meals rather than loading dinner, since aging muscle responds better to a solid dose at each meal.
Every source that gives a number pairs it with resistance training. Protein supplies the material, and training supplies the signal to use it for muscle instead of energy. Two sessions a week that really load the muscle will do more than any change to the grams.
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