A protein intake representing 14 to 23% of total caloric intake is associated with the lowest mortality risk.

noli's read

This advice is based on a robust 2020 meta-analysis published in the 'Journal of Cachexia, Sarcopenia and Muscle', which synthesizes observational data on a vast population. The research indeed confirms a 'U-shaped' curve: too low an intake may limit muscle preservation (essential for healthy aging), while a very high intake can, in certain contexts, be correlated with increased risks. It is, however, important to note that these observational studies do not prove a direct causal link, but rather an association. The idea that proteins are exclusively 'dangerous' for longevity is a common exaggeration that ignores the critical need to maintain muscle mass. Furthermore, protein quality (plant vs. animal sources) and distribution throughout the day are complex variables that this single figure does not fully capture. In summary, this recommendation is a solid and prudent baseline for the majority of active individuals.

the sources

No named source held this one up — that absence is part of the verdict.