Protein is the macronutrient currently having its day in the sun.

The United States in January this year unveiled new dietary guidelines urging its people to eat more protein and cut back on highly processed foods with added sugars and excess sodium. And this is not just for athletes and gym bros looking to bulk up.

According to its Dietary Guidelines for Americans (2025-2030), this means prioritising high-quality, nutrient-dense protein foods “as part of a healthy dietary pattern”. It also recommended having 1.2-1.6g of protein per kilogramme of one’s body weight daily.

Singapore, too, has recommended that for the average adult here aged between 18 and 49, their daily protein intake should be approximately 0.8g/kg. This goes up to about 1.2g/kg for those 50 and above.

So why is this macronutrient crucial for our wellbeing?

The Health Promotion Board (HPB) states that protein aids in the repairing and building of parts of our body including cells and tissues, organs and muscles.

In fact, it helps us maintain muscle mass and strength to perform the daily physical activities we participate in such as balancing and carrying things.

Yet the national nutrition survey conducted in 2022 revealed that one in two seniors aged 50 to 69 years old did not meet the recommended protein intake.

This is a worrying gap, given that as we age, our bodies will need about 50 per cent more protein than a younger person so as to have the muscle mass and strength to carry out our usual daily activities. This will also reduce the chances of falling and bone fractures.

Dietitian Jaclyn Reutens from Aptima Sports and Nutrition Consultant pointed out that the older we get, the less efficient we are at building muscle into protein. “Therefore, you will need to eat more protein and exercise more,” she said.