Protein and Longevity — Why the RDA Isn’t Enough

Most people are aware that protein matters. Far fewer know that the standard recommended daily allowance is likely far too low to support the muscle mass and metabolic health that longevity actually requires.

The recommended daily allowance of 0.8 grams of protein per kilogram of body weight is simply not sufficient to build and maintain muscle mass as we age. Yet this is the figure most people — and many practitioners — still reference.

Longevity physician Dr Peter Attia recommends patients aim for approximately 2 grams of protein per kilogram of body weight — more than double the standard RDA. This higher target reflects the growing body of evidence linking adequate protein intake to preservation of lean muscle mass, metabolic resilience and long-term functional independence.

Why does this matter for longevity? Muscle mass is one of the strongest predictors of healthy ageing. It supports insulin sensitivity, protects against falls and fractures, maintains metabolic rate and is directly associated with reduced all-cause mortality. Preserving it requires not just resistance training but sufficient dietary protein to support muscle protein synthesis — particularly as natural anabolic signalling declines with age.

For anyone in their 30s, 40s or 50s, optimising protein intake now is one of the highest-leverage nutritional strategies available.

Source: Peter Attia MD — Determining Optimal Protein Intake.
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Expert clinical commentary from Dr Peter Attia MD, world renowned Longevity physician