Estimate your daily protein needs based on Australian guidelines, adjusted for your body weight, age, and activity level.
Protein is essential for building and repairing every cell in your body. Key roles include:
Muscle maintenance: Protein provides the amino acids needed to build, repair, and maintain muscle tissue. This is particularly important during exercise, recovery from illness or surgery, and as we age (to prevent sarcopenia — age-related muscle loss).
Immune function: Antibodies are proteins. Adequate protein intake supports a healthy immune response.
Hormones and enzymes: Many hormones (like insulin) and all enzymes are proteins. They regulate virtually every metabolic process.
Satiety: Protein is the most satiating macronutrient — it helps you feel full for longer, which can support healthy weight management.
Bone health: Adequate protein (combined with calcium and vitamin D) supports bone density, especially in older adults.
Animal sources (complete proteins — contain all essential amino acids): Chicken breast (31g per 100g), lean beef (26g), fish (20–25g), eggs (6g each), Greek yoghurt (10g per 100g), cottage cheese (11g per 100g), milk (3.4g per 100ml).
Plant sources: Tofu (8g per 100g), tempeh (19g per 100g), lentils (9g per 100g cooked), chickpeas (8g per 100g cooked), black beans (8g per 100g cooked), quinoa (4g per 100g cooked), nuts and seeds (15–25g per 100g), edamame (11g per 100g).
Tips for meeting your target: Include a protein source at every meal. Distribute protein evenly across the day (25–30g per meal is optimal for muscle protein synthesis). For plant-based diets, combine different protein sources throughout the day to ensure all essential amino acids are covered.
Sarcopenia (age-related loss of muscle mass and strength) affects approximately 10–30% of Australians over 60. It increases the risk of falls, fractures, disability, and loss of independence.
While the NHMRC RDI doesn't change for over-70s, expert consensus from the PROT-AGE study group and European Society for Clinical Nutrition (ESPEN) recommends 1.0–1.2g per kg per day for healthy older adults, and up to 1.5g/kg for those recovering from illness or who are malnourished.
Key strategies for older adults: Eat protein at every meal (including breakfast). Choose nutrient-dense protein sources. Combine protein intake with resistance exercise — this is the most effective strategy to maintain muscle. Some people with a poor appetite discuss protein supplements with a GP or dietitian.
If you have kidney disease, consult your GP or dietitian before increasing protein — higher intakes may not be appropriate for reduced kidney function.
Consider discussing protein with your GP or a dietitian if you:
Are losing muscle mass or strength. Have poor appetite or unintentional weight loss. Are recovering from surgery, illness, or injury. Have kidney disease (protein intake may need to be adjusted). Follow a very restrictive diet. Are an older adult concerned about falls or frailty. Are pregnant or breastfeeding and unsure about nutritional needs.
Your GP can refer you to an Accredited Practising Dietitian (APD) under a GP Management Plan if you have a chronic condition, with Medicare rebates available.