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Protein for adults 65 and over
EFSA keeps 0.83 grams per kilogram of body weight a day at every adult age. Several clinical expert groups disagree and propose 1.0 to 1.2 g/kg for healthy older adults. This page shows both, and says which is which.
EFSA märkus sellel real:EFSA ei sea vanematele täiskasvanutele eraldi väärtust
Need on avaldatud rahvastiku võrdlusväärtused, mitte diagnoos ega retsept. Võrdlustarbimine kirjeldab, mis katab terve rühma; see ei saa öelda teie enda staatust ja ükski leht ei saa. Rasedus, krooniline haigus, ravimid ja malabsorptsioon muudavad pilti — viige need küsimused arsti, ämmaemanda, apteekri või dietoloogi juurde.
The reference value has not moved
EFSA 2012 opinion set the adult population reference intake at 0.83 g per kilogram of body weight per day and did not derive a separate value for older adults. For a 70 kg person that is about 58 g a day.
That is the number that appears in EU reference tables, and it is the honest answer to "what is the official requirement". It is not the whole conversation.
Why clinicians argue for more
Two observations drive the argument. Older muscle shows anabolic resistance: a given amount of protein stimulates less muscle protein synthesis than it does in a younger person, so more is needed to produce the same effect. And older adults lose muscle rapidly during illness, hospital admission or immobility, and regain it slowly.
On that basis the PROT-AGE study group and the European Society for Clinical Nutrition and Metabolism have recommended around 1.0 to 1.2 g/kg a day for healthy older adults, with higher figures during illness or rehabilitation. Those are clinical consensus recommendations, not EFSA reference values, and this site keeps the two clearly apart rather than blending them into one number.
Distribution across the day, not just the total
A second theme in that literature is that the total matters less than whether individual meals contain enough protein to trigger muscle protein synthesis. A typical pattern of a light breakfast, a light lunch and a protein-heavy dinner can hit an adequate daily total while leaving two of the three meals below the threshold.
The practical version is unglamorous: put a protein source into breakfast and lunch, not only dinner. Curd or cottage cheese, yogurt, eggs, fish, legumes and milk in porridge all do it. And protein works with resistance exercise rather than instead of it — the muscle response depends on loading as much as on intake.
The exception that has to be stated
Chronic kidney disease changes protein advice completely, sometimes in the opposite direction, and protein restriction is a real part of some treatment plans. Anyone with reduced kidney function should take their protein target from their own clinician or dietitian and disregard both figures on this page.
Kuidas see võrdub iga teise rühmaga
| Rühm | Võrdlusväärtus | Tüüp | Märkus |
|---|---|---|---|
| Mehed 19–50 | 0.83 g/kg | PRI | g kehakaalu kg kohta päevas |
| Naised 19–50 | 0.83 g/kg | PRI | g kehakaalu kg kohta päevas |
| Mehed 51 ja vanemad | 0.83 g/kg | PRI | g kehakaalu kg kohta päevas |
| Naised 51 ja vanemad | 0.83 g/kg | PRI | g kehakaalu kg kohta päevas |
| Täiskasvanud 65 ja vanemad | 0.83 g/kg | PRI | EFSA ei sea vanematele täiskasvanutele eraldi väärtust |
Tavaline toit versus70 kg täiskasvanu 0,83 g kilogrammi kohta
Selle nimekirja tipus:Chicken breast, 37.2 g in a 120g portsjon (rinnatükk) — 64% of 70 kg täiskasvanu 0,83 g kilogrammi kohta. Kuluks umbes2neist, et katta täispäev sellest ühest toidust, seetõttu jaotab päris dieet selle mitme rea peale.
| Toit | Tavaline portsjon | Portsjoni kohta | Päeva osakaal |
|---|---|---|---|
| Chicken breast | rinnatükk, 120 g | 37.2 g | 64% |
| Salmon | filee, 120 g | 30.5 g | 52% |
| Ground beef | portsjon, 120 g | 30.1 g | 52% |
| Chicken thigh | reis, 120 g | 29.8 g | 51% |
| Cod | filee, 130 g | 29.6 g | 51% |
| Boneless pork chop | karbonaad, 120 g | 29.6 g | 51% |
| Mackerel | filee, 120 g | 28.7 g | 49% |
| Trout | filee, 120 g | 28.6 g | 49% |
| Soybeans | portsjon, keedetud, 150 g | 27.3 g | 47% |
| Canned sockeye salmon | pool purki, 100 g | 23.6 g | 41% |
| Veal liver | väike portsjon, 100 g | 19.9 g | 34% |
| Canned tuna | väike purk, nõrutatud, 100 g | 19.4 g | 33% |
Portsjonisuurused on tavalised kodused portsjonid, mis on selle tabeli jaoks valitud, mitte ametlikud võrdlusportsjonid, ja lühinimekiri on toimetuslik: igapäevased toidud selles piirkonnas, mitte kõrgeimad 100 g kohta andmebaasis.Toores järjestus 100 g kohta oleks tipus kuivatatud ürtide, joogipulbrite ja rikastatud hommikuhelveste all, mis vastab teisele küsimusele.Koostiseandmed on Ameerika, seega kus USA rikastamistava erineb Euroopa tavast, kannab rida pistoda ja põhjust.Toitaine täieliku järjestuse 100 g kohta avaldab selle saidi toiduandmete jaotis.
Kogu toitaine, mitte ainult see rühm
The Valkvõrdlustarbimise leht kannab täielikku vanuse ja soo tabelit, ülemist taset ja seda, mida väärtuse tüüp tähendab.
Seotud lehed
Vitamin D for adults 65 and over
Sama eluetapp, teine toitaine.
Vitamin B12 for adults 65 and over
Sama eluetapp, teine toitaine.
Allikad:EFSA toitumisalased võrdlusväärtused · Määrus (EL) nr 1169/2011, XIII lisa · USDA FoodData Central SR Legacy (toidukoostis) · EFSA paneel dieettoodete, toitumise ja allergiate alal, teaduslik arvamus valgu toitumisalaste võrdlusväärtuste kohta (2012) · Määrus (EL) nr 1169/2011, XIII lisa· kontrollitud2026-09-06
Korduma kippuvad küsimused
How much protein do older adults need?
EFSA reference intake is 0.83 g per kilogram of body weight a day at every adult age. Clinical expert groups including PROT-AGE and ESPEN have recommended around 1.0 to 1.2 g/kg for healthy older adults, which is a consensus recommendation rather than a reference value.
Why would older adults need more protein?
Because older muscle responds less to a given amount of protein, and because muscle is lost quickly during illness or immobility and regained slowly.
Does it matter when protein is eaten?
The clinical literature suggests spreading protein across meals matters, because each meal needs enough to trigger muscle protein synthesis. A protein source at breakfast and lunch, not only at dinner, is the practical version.
Muuda võrdlusväärtus oma nädalaks
TempoLife liidab, mida tegelikult sõite, et näha, kuidas päris nädal selle lehe arvu vastu istub.