How Much Protein Do You Really Need in Your 40s, 50s and Beyond?

Why Protein Matters More With Every Decade

If you’re in your mid-40s, 50s or beyond, you’ve probably noticed that things change. Energy might dip, recovery takes longer, and the muscle tone you had in your 20s or 30s seems harder to hold onto. This isn’t just “getting older”—it’s biology.

As we age, one of the most powerful predictors of healthy, vibrant living isn’t your cholesterol score or even your weight—it’s your muscle mass and strength. Research shows that maintaining muscle is directly tied to your risk of falls, independence, metabolic health, bone health, and even how long you live.

And the key nutrient that keeps muscle strong? Protein.

The Silent Threat: Sarcopenia

The gradual loss of muscle with age is known as sarcopenia (from the Greek sarx = flesh, penia = loss). It begins as early as your 30s but accelerates after 40. By the time most people reach 70, they may have lost up to 30–40% of their muscle mass if nothing is done to protect it. Signs of sarcopenia or muscle atrophy can include:

Feeling weaker or noticing everyday tasks (like carrying groceries) are harder.
Slower walking speed.
Loss of balance or more frequent trips and stumbles.
Difficulty standing up from a chair without using your hands.
Muscle wasting in arms and legs.

The danger isn’t cosmetic. Loss of muscle raises your risk of:

Falls and fractures (hip fractures are a major cause of disability after 65).
Slowed metabolism and weight gain (muscle is metabolically active tissue).
Poor glucose regulation, leading to higher risk of type 2 diabetes.
Loss of independence, as strength is crucial for mobility.

Dr. Vonda Wright, an orthopedic surgeon specialising in ageing athletes, calls muscle “the currency of longevity.” Without it, we lose both vitality and freedom.

Why Protein Becomes Harder to Use as We Age

Here’s the challenge: not only do we lose muscle faster as we age, but our bodies also become less efficient at absorbing and utilising protein. This is sometimes called anabolic resistance.

Think of it like this: in your 20s, your body could turn a modest serving of protein into new muscle fairly efficiently. By your 50s or 60s, you need more protein of higher quality to trigger the same effect.

Dr. Stacey Sims, an exercise physiologist who researches female athletes and menopausal women, emphasises that women especially need to raise their protein intake during midlife—not just for muscle, but also for bone health, brain function, and hormone balance.

Why Current Guidelines Aren’t Enough

The current Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight per day. But here’s the catch:

That figure was designed to prevent deficiency, not to optimise health, performance, or ageing.
It’s the bare minimum to keep you alive—not to help you thrive.

For midlife and older adults, new studies—including the PROMISS trial and a 2025 protein balance study—show that optimal protein intake should be much higher:

👉 1.2–1.6 g per kg of body weight per day is now considered the sweet spot for healthy ageing, muscle preservation, and longevity.

What Does That Look Like in Real Life?

Let’s break it down.

65 kg woman (mid-50s):
- RDA (0.8 g/kg): ~52 g/day → not optimal.
- Optimal (1.2–1.6 g/kg): 78–104 g/day.
- This could look like:
  - 2 eggs + Greek yoghurt at breakfast (25 g)
  - Salad with 120 g chicken breast (30 g)
  - Salmon fillet with vegetables at dinner (35 g)
  - Handful of nuts or protein smoothie (15 g)
90 kg man (mid-50s):
- RDA (0.8 g/kg): ~72 g/day → too low.
- Optimal (1.2–1.6 g/kg): 108–144 g/day.
- This could look like:
  - 3 scrambled eggs + cottage cheese (35 g)
  - Beef stir fry with 150 g lean beef (40 g)
  - Grilled fish with quinoa (40 g)
  - Post-workout protein shake (25 g)

Notice: these aren’t “bodybuilder” levels. They’re achievable with balanced meals using real food.

The Exercise Connection: Why Protein Alone Isn’t Enough

Protein is the building block, but the blueprint for building muscle is exercise—especially resistance training. Without the signal of strength training, extra protein won’t turn into stronger muscle.

What works best:

Resistance training: Lifting weights, bodyweight training, resistance bands.
Impact/jump training: Jump rope, step-ups, light plyometrics—especially vital for bone density.
Functional training: Movements that mimic everyday activities.

Dr. Mark Hyman calls muscle “the organ of longevity”, and Dr. Andrew Huberman highlights how resistance training not only builds muscle but also supports brain health, stress resilience, and mood regulation.

When you combine progressive strength training + adequate protein, you create a compounding effect:

Muscle is preserved.
Bones stay stronger.
Metabolism stays active.
Balance and mobility improve.
Independence is extended into later life.

What About DNA & Protein Needs?

Our genes also influence how we build and maintain muscle:

Variants in genes like ACTN3 (sometimes called the “sprinter gene”) affect fast-twitch vs slow-twitch muscle fiber balance.
mTOR pathway genes regulate muscle protein synthesis.
SNPs in digestion/absorption genes (like FADS1/2 for fatty acid metabolism, or those affecting gut microbiome diversity) may alter how efficiently you process protein-rich foods.

This means:

Some people may naturally respond better to resistance training and protein than others.
DNA insights can help personalise your protein targets and exercise style.

So, How Do You Put This Into Action?

Here are some practical, science-backed steps:

Know your number:
- Calculate your protein target: 1.2–1.6 g/kg body weight/day.
- Example: 70 kg → 85–110 g/day.
Choose quality sources:
- Lean meats, fish, eggs, dairy, legumes, lentils, tofu, tempeh.
- Mix plant and animal sources for nutrient diversity.
Strength train regularly:
- Aim for 2–3 sessions per week of resistance training.
- Add impact training for bone health.
Don’t fear higher intake:
- Studies show older adults can safely consume protein well above the RDA without harm—especially when kidney function is normal.
Think long-term:
- Protein isn’t just for muscle—it supports your immune system, brain function, skin repair, and hormone balance.

The Bottom Line

If you’re in your 40s, 50s or beyond, protein is your longevity nutrient. Combined with resistance and impact training, it’s the closest thing we have to an anti-aging prescription that’s completely in your hands.

The old RDA of 0.8 g/kg/day is outdated if your goal is vibrant living—not just disease prevention. New science suggests 1.2–1.6 g/kg/day is optimal to keep you strong, independent, and resilient.

Your midlife years are not the beginning of the end—they’re the beginning of your most empowered health chapter. But only if you give your body the fuel and training it needs.

References

PROMISS Trial. European Geriatric Medicine. 2025.
Two-Meal Protein Study. Journal of Nutrition. 2025.
Hyman, M. Young Forever. Little, Brown Spark. 2023.
Wright, V. Fitness After 40. 2019.
Sims, S. Roar: How to Match Your Food and Fitness to Your Unique Female Physiology. 2021.
Huberman, A. The Huberman Lab Podcast. Various episodes on exercise & brain health.
Biolo, G. et al. “Anabolic Resistance of Muscle Protein Synthesis With Aging.” J Gerontol A Biol Sci Med Sci. 2019.
Smith, G.I. et al. “Protein intake and lean body mass in older adults.” Am J Clin Nutr. 2020.