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Keeping the strength to do at eighty what you loved at thirty: carrying the shopping, climbing the stairs, travelling, playing with grandchildren. Muscle is what makes that possible, and it is what quietly goes first.
Adults lose a few per cent of their muscle each decade from about thirty, and faster after sixty, unless they do something about it. That loss is called sarcopenia, and it is the reason the stairs get harder.
Two things the research rates above everything else: enough protein every day, and strength training a few times a week. Neither needs a gym membership or a special diet.
Around 1.6 to 2.2 grams per kilogram of bodyweight a day for adults who train; the calculator works out your own figure in a minute.
No. Trials in people in their seventies and eighties show real strength and muscle gains within months of starting. Later is harder than sooner, and never is the only wrong answer.
Our free calculator works out your resting rate, your maintenance calories and your protein target.