Protein After 40: Why You Need More
After age 40, aim for at least 1.2-1.6 g of protein per kg of body weight per day to counter the gradual muscle loss that begins in midlife. A 75 kg (165 lb) adult targets roughly…
Calculate Your Protein IntakeFrom around your forties, muscle becomes slightly more resistant to the muscle-building signal of protein and training, a phenomenon called anabolic resistance. Eating more protein than younger adults, and combining it with resistance exercise, helps overcome this and preserve strength.
Distribution matters more with age: hitting 30-40 g per meal is more effective than smaller amounts, because each meal needs to be large enough to trigger muscle protein synthesis. Prioritise protein at breakfast, which is often the lowest-protein meal.
- Target from 40: at least 1.2-1.6 g/kg per day
- Ageing muscle needs a bigger protein stimulus
- Aim for 30-40 g per meal
- Combine with resistance training to keep strength
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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