50+ Living article

Do you need more protein after 50? What UK guidance actually says

Sources cited · not medically reviewed · last checked October 2026

The short answer. Not automatically. UK government reference values do not set a higher universal protein target simply because someone is over fifty or over sixty-five. The reference intake remains 0.75g per kilogram of body weight a day for adults, including adults over fifty. Individual needs can differ when health, appetite or treatment changes — which is a reason for individual advice, not a reason to copy a number from social media.

Part of the Everyday Health track. Read the full Protein after 50 guide first.

Why the answer online is often confusing

Two different questions are often blended together. One is: “What is the UK reference intake for healthy adults?” The other is: “What might be appropriate for a particular person who is unwell, losing weight, recovering from surgery or following a prescribed diet?” They are not the same question.

For the first question, the UK reference nutrient intake is 0.75g per kilogram of body weight a day. SACN’s review of nutrition in older adults says the protein reference intake for adults over fifty is identical to that for younger adults, and no separate macronutrient recommendations were made for people aged 65 and over living in the community.¹

What that number is — and is not

It is a reference value used in population nutrition guidance. It is not a personal assessment, and it cannot tell you whether your own food intake is adequate. Your health, body size, appetite, activity, medical conditions and medicines can all matter. A website cannot safely interpret those for you.

This is why “everyone over fifty needs more protein” is too broad to be useful. The more honest message is that a varied, balanced diet matters at every age, and that changes in appetite, weight or health are worth discussing rather than self-managing with a universal target.

What you can influence

Include foods from the protein group as part of an overall balanced diet: beans, pulses, fish, eggs, meat and other proteins.²
Use variety. Pulses offer protein and fibre; dairy or calcium-fortified alternatives can contribute protein and other nutrients.^2,4
Keep the wider context: vegetables and fruit, higher-fibre starchy foods, fluids and regular movement matter too.
Pair the food conversation with muscle-strengthening activity, which is the other part of protecting physical function as you age.

What needs a professional

If you are losing weight without trying, struggling to eat, avoiding major food groups, have a prescribed diet, or live with a condition such as kidney disease, do not use this page to set your own target. Ask a GP, pharmacist or registered dietitian for advice that fits your situation.

Questions worth taking to your appointment. Take these to your GP, pharmacist or registered dietitian — or open the appointment brief and write them down first.

Does my appetite, weight or health history mean I need individual dietary advice?
Could any of my medicines or conditions affect what I should eat?
Would you refer me to a registered dietitian?
Should we check whether unplanned weight change has a cause?

Sources

Scientific Advisory Committee on Nutrition, Nutrition and older adults living in the community — published 20 January 2021; last updated 2 July 2021.
NHS, Eating a balanced diet — page last reviewed 30 June 2026.
NHS, Meat in your diet — page last reviewed 1 May 2024.
NHS, Dairy and alternatives in your diet — page last reviewed 11 December 2023.

This page quotes UK guidance. Individual needs can differ with illness, appetite changes, kidney disease and other health conditions; seek personalised advice from a clinician or registered dietitian.

This is education, not medical advice. It explains what published guidance says and what you can influence. It does not diagnose, does not interpret anyone's individual test results, and does not replace care from a qualified professional. If something is urgent, seek local help.