2026 protein intake update

The most highly respected experts are finally reaching some consensus. Here's what the evidence actually says — and what it means for your muscles, kidneys, and bones.

This post used as a starting point a major 2026 review that brought together some of the most respected researchers in nutrition and aging to ask a simple question: how much protein do people actually need, and what happens if they get too little — or too much? The answer has real consequences for how you age, how strong you stay, and how well your kidneys and bones hold up.

Here's my take on what it means in practice — including the parts the review didn’t mention.

How much protein do you actually need?
The best evidence now supports a target closer to 1.2 g/kg/day for most adults, and up to 1.6 g/kg/day for older adults, people losing weight, or anyone trying to build or maintain muscle. For that same 70 kg person, that's 84–112 grams a day — meaningfully more than the old recommendation.

The number isn't enough on its own
Total daily protein matters, but so does how you distribute it. Spreading protein evenly across three meals — rather than eating most of it at dinner — significantly improves how well your body uses it. A bowl of oatmeal and fruit for breakfast followed by a light lunch and a large protein dinner is a common pattern that undermines the whole effort. Aim for at least 25–30 grams of quality protein at each meal.

Are you eating as much protein as you think?
Most people overestimate their protein intake. This is especially true for people eating plant-based diets. Plants contain protein, but the amount and quality vary enormously — and not in the way most people assume.

Animal proteins (meat, fish, eggs, dairy) are “complete:” they contain all the essential amino acids your body needs in the right proportions, and they're highly absorbable. Most plant proteins are not — they're lower in one or more essential amino acids, and some are significantly less absorbable.

A note on plant protein quality
This isn't an argument against plant-based eating. It's an argument for eating it thoughtfully. Varied plant sources — legumes, lentils, tofu, edamame, whole grains, nuts — can together provide all essential amino acids. But "I eat plants" is not the same as "I'm getting enough protein." If you eat a plant-based diet, it's worth actually tracking your intake for a week, not just assuming it's fine.

If you're relying heavily on one or two plant sources, or if your meals skew toward grains and vegetables with minimal legumes or soy, there's a good chance your protein intake is lower — and lower quality — than you think. This is something worth discussing with your doctor or dietitian. Beware of people with agendas: I’ve seen people argue that rice is all you need, and people argue that steak is all you need.

What about your kidneys?
If your kidneys are healthy, eating more protein will not cause kidney disease. Full stop. Higher protein increases the workload on your kidneys, similar to how exercise increases the workload on your heart — and in a healthy person, that's not a problem.

The picture is more complicated if you already have kidney disease (CKD). In that case, very high protein may accelerate decline in kidney function — but here's what most people aren't told: restricting protein in that context has its own costs. You lose muscle. You become weaker. You become frail. And frailty — not kidney disease — is often what actually kills older adults first, even the ones with renal insufficiency.

The risk nobody talks about
Cohort data show that older adults — including those with mild-to-moderate kidney disease — have lower death rates at protein intakes of 1.2–1.4 g/kg/day compared to lower intakes. Blanket protein restriction in someone who is already losing muscle is not a safe recommendation. It carries its own mortality signal. If your doctor is recommending low protein because of kidney disease, ask them to measure your muscle mass and functional strength — not just your kidney numbers.

A word on kidney testing
Standard kidney function tests (eGFR based on creatinine) can be misleading in people with low muscle mass — because creatinine is a waste product of muscle metabolism. A sarcopenic person can have a falsely reassuring eGFR. A more accurate measure is cystatin-C, which is not affected by muscle mass. If you have borderline kidney function and low muscle mass, it's worth asking whether a cystatin-C-based test has been done. If it turns out you have renal insufficiency, there are several ways you can prevent further decline in kidney function,.

What about your bones?
Higher protein increases the amount of calcium lost through urine. This sounds alarming, but it's only half the story. Higher protein also improves how much calcium your gut absorbs. When your calcium intake is adequate, these two effects roughly cancel out — and several studies suggest higher protein is actually modestly beneficial for bone density.

The catch is that word "adequate." Most older adults, especially women, are not getting anywhere near enough dietary calcium. The recommendation is at least 1,000 mg per day for adults over 50, and 1,200 mg for women over 51. Many people are getting half that.

So the reassuring statement that "higher protein is fine for bones" comes with a condition most people don't meet. If you're increasing your protein intake without also ensuring your calcium is sufficient, you may be quietly accelerating bone loss.

The plant-based calcium trap
If you don't eat dairy, getting enough calcium from food is genuinely difficult. Many plant foods contain calcium on paper, but most of it is poorly absorbed — bound to compounds called oxalates or phytates that your gut can't break down effectively. Spinach, for example, is high in calcium but almost none of it is bioavailable. The realistic options for dairy-free calcium are: calcium-set tofu (check the label — the coagulant must be calcium sulfate or calcium chloride), fortified plant milks, and supplements. If none of those are regular parts of your diet, your calcium intake is almost certainly inadequate.

How to estimate your calcium intake
A rough screen: one serving of dairy (a cup of milk or yogurt, or 30g of hard cheese) provides roughly 300 mg of calcium. Two to three servings a day gets most people to their target. If you're dairy-free, one cup of fortified plant milk provides a similar amount — but check the label, as amounts vary. If you can't reliably account for 1,000 mg from food sources, talk to your doctor about supplementation.

None of this works as well without strength training
Protein is not enough for muscle building (as you get older). It works by giving your muscles the building blocks they need to repair and grow — but only if there's a signal telling them to do so. That signal is resistance exercise.

Without strength training, higher protein has a fraction of the effect on muscle mass. With it, the combination is one of the most powerful tools we have for maintaining function, independence, and quality of life as you age. This isn't a nice-to-have. It's the other half of the prescription.

If you are not currently doing some form of resistance training — weights, resistance bands, bodyweight exercises — this is the single most important thing you can add to your routine, regardless of your age or current fitness level. The evidence for benefit starts at any age and continues well into your 80s and beyond.

Six questions worth asking at your next appointment
Bring these to your doctor or dietitian
1. What protein target is right for me specifically — given my age, muscle mass, kidney function, and activity level?
2. Has my muscle strength been measured? A grip strength test or 30-second sit-to-stand test takes two minutes and tells you something a blood test can't.
3. Am I getting enough calcium? Don't assume. If you're on a protein-optimization plan without confirmed adequate calcium, you may be trading bone for muscle.
4. If I have kidney disease — has my muscle mass been factored into the protein recommendation? Has cystatin-C been measured?
5. If I eat plant-based — has anyone actually looked at whether my protein intake is sufficient and varied enough?
6. What's the plan for resistance training? Any protein conversation that doesn't include this is incomplete.

My starting point: Kanter MM, Aaron S, Austad SN, Brown AW, et al. Examining widely held propositions on human dietary protein needs and benefits: a critical review of the science that shapes both the data and our understanding of an essential macronutrient. Crit Rev Food Sci Nutr. 2026;64(6):ePub ahead of print. https://doi.org/10.1080/10408398.2024.2410236