EFSA's population reference intake for protein is 0.83 grams per kilogram of body weight daily for adults, including older adults. This is a starting point for healthy people; needs may be adjusted with professional guidance for age, activity, recovery, and health status.
Fatigue, hair loss, or slow wound healing does not by itself establish protein deficiency. Assessment should consider diet, weight, muscle status, medical conditions, and test results.
Things you can start doing
Start with practical steps.
- Review three days of actual protein intake before buying a supplement.
- Choose a variety of foods: fish, eggs, milk/soy, nuts, tofu, and lean meats.
- Consult a doctor or dietitian if you have kidney or liver disease or are undergoing treatment.
