How much is needed
- RDA — 0.8 g/kg per day for all adults in the US, with no separate higher figure for older adults. Korea’s 2025 reference intakes set about 60 g for men and 50 g for women aged 65 and over.
- PROT-AGE Study Group (2013) — 1.0–1.2 g/kg per day for healthy adults over 65, at least 1.2 g/kg for those who exercise, and 1.2–1.5 g/kg for those with acute or chronic illness, with severe kidney disease as the exception.
Worked examples
| Parent’s weight | RDA 0.8 g/kg | PROT-AGE 1.0–1.2 g/kg |
|---|---|---|
| 50 kg (110 lb) | 40 g | 50–60 g |
| 55 kg (121 lb) | 44 g | 55–66 g |
| 65 kg (143 lb) | 52 g | 65–78 g |
Aim toward the PROT-AGE range, but build up gradually from what your parent eats now rather than jumping straight to the target.
Spreading it across meals
Protein tends to bunch up in one meal, with toast and coffee for breakfast and noodles for lunch. Spreading it over three meals is easier to digest. Start by adding one easy food per meal: eggs, tofu, fish, milk, yogurt or lean meat.
Check first
- If your parent has kidney disease or has been told to limit protein, follow their doctor’s instructions.
- If their weight is in the normal range, don’t use a weight-loss goal. A 70-year-old woman at 155 cm and 55 kg has a Mifflin BMR of about 1,008 kcal and a sedentary TDEE of about 1,209 kcal; subtracting from that makes it hard to meet nutrient needs.
- Unexplained weight loss calls for a doctor’s visit before any calculation.
Working it out in the app
Enter your parent’s details for a moment
On the Calculator tab in Calorie Calculator, enter your parent’s sex, height, weight and age, and set Goal to "Maintain weight". The app stores a single profile, so switch back to your own details when you’re done.
Read the protein grams
On the Macronutrients card, check the protein grams for the "Balanced (50·20·30)" preset and compare them with the 1.0–1.2 g/kg range above. The protein range on the app’s Recommendations card starts at 1.2 g/kg because it is aimed at active adults, so it reads slightly higher than the older-adult guidance.
FAQ
Should I buy them protein shakes?
They can help when meals fall short. If your parent has health conditions or takes medications, ask their doctor or pharmacist first.
Is protein enough to keep muscle?
PROT-AGE also recommends physical activity such as resistance exercise alongside protein. Encourage activity at a comfortable level.
Sources: PROT-AGE Study Group, 2013 · Korean Nutrition Society, 2025 Dietary Reference Intakes for Koreans
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