Consume 2 grams of protein per kilogram of body weight daily to preserve muscle mass as you age.

holds up

Peter Attia relies on a robust body of literature regarding sarcopenia (age-related muscle loss).

noli's read

Peter Attia relies on a robust body of literature regarding sarcopenia (age-related muscle loss). Meta-analyses, notably those published in journals such as 'Nutrients', confirm that an intake higher than standard nutritional recommendations (often set at 0.8g/kg) is beneficial for protein synthesis in seniors. The 2g/kg recommendation is a proactive approach to maximizing muscle retention, which is validated by intervention studies (RCT) showing improved quality of life and the prevention of frailty. This advice is particularly relevant in conjunction with resistance training, as the body requires these amino acids to repair and strengthen tissues. It is not excessive in the context of active longevity, although for a sedentary person, this threshold might be considered high, yet it poses no proven danger to the kidneys in healthy individuals. Science clearly supports that prioritizing protein is a pillar of long-term metabolic health.

the sources

Claimed by Peter Attia. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B+

Effect: fat-free mass gain (resistance training) and appetite/satiety — +0.30 kg fat-free mass with protein supplementation (95% CI 0.09-0.52), plateau at ~1.62 g/kg/day; higher protein meals reliably increase satiety vs equal-calorie lower-protein meals
Measured on: healthy training adults; weight-loss and weight-maintenance adults

More protein past roughly 1.6 g/kg/day doesn't add much for muscle or fullness. The satiety edge is real but modest, not a magic appetite switch.