What happens to the body’s protein requirements as we grow older?

If you are a woman around 50, you might have seen advice on social media or from influencers telling you protein requirements increase dramatically in midlife. Such recommendations suggest a 70 kilogramme woman needs around 150 grams of protein each day. That’s the equivalent of 25 boiled eggs at 6 grams of protein each.

Can that be right? Firstly let’s have a look at what protein is and where you get it.

Protein is an essential macro-nutrient in our diet. It provides us with energy and is used to repair and make muscle, bones, soft tissues and hormones and enzymes. Mostly we associate animal foods (dairy, meat and eggs) as being rich in protein. Plant foods such as bread, grains and legumes provide valuable sources of protein too.

But what happens to our requirements as we get older?

Ages and stages

Protein requirements change through different life stages. This reflects changes in growth, especially from babies through to young adulthood. The estimated average requirements by age are:

• 1.43g protein per kg of body weight at birth
• 1.6g per kg of body weight at 6–12 months (when protein requirements are at their highest point)
• protein needs decline from 0.92g down to 0.62g per kg of body weight from 6–18 years.

When we reach...

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