How much protein do men over 40 actually need?
Short answer
Most men over 40 need 1.6–2.0 g of protein per kilogram of bodyweight per day if they lift weights regularly.
Less than that slows recovery and muscle retention.
More than that rarely adds benefit.
Verdict
- Lift 3–4x/week: ~1.8 g/kg/day
- Sedentary or lightly active: ~1.2–1.4 g/kg/day
- Above 2.2 g/kg/day: diminishing returns for almost everyone
If you’re eating less than this, you’re under-fueling.
If you’re obsessively eating more, you’re probably just anxious.
Why protein advice is so confusing
Because the fitness industry profits from extremes.
One camp tells you:
- “You only need 0.8 g/kg” (clinical minimums, not performance)
The other tells you:
- “Eat ALL the protein” (supplement marketing, not physiology)
Neither is optimized for:
- recovery after 40
- muscle retention during fat loss
- real-life digestion and appetite
So men overeat protein out of fear — or under-eat it out of outdated advice.
What actually changes after 40
Three things matter more with age:
-
Reduced anabolic sensitivity
Your muscles respond slightly less aggressively to protein.
You need clearer signals, not massive overkill. -
Recovery becomes the limiter
Sleep, stress, and workload matter more than training volume.
Protein supports recovery, but it can’t replace it. -
Calories matter more than macros
Eating enough protein won’t save you if total calories are off.
Protein is necessary.
It is not magical.
The number that works for most men
For the majority of men over 40 who train:
Target:
1.6–2.0 g protein per kg of bodyweight per day
Examples:
- 80 kg man → 130–160 g/day
- 90 kg man → 145–180 g/day
- 100 kg man → 160–200 g/day
This range:
- maximizes muscle retention
- supports recovery
- avoids digestive issues
- does not require extreme dieting behavior
When more protein actually helps
Higher protein intake can make sense if:
- you’re in a calorie deficit
- you’re cutting body fat
- you’re training frequently
- you struggle with hunger
- you’re losing muscle during weight loss
In those cases, the upper end of the range helps.
Not unlimited amounts.
Just the top of the band.
When more protein does NOT help
More protein is mostly wasted if:
- you’re sedentary
- you’re not strength training
- your calories are already too low
- digestion is poor
- meals become shakes-only
At that point, extra protein becomes:
- expensive
- uncomfortable
- psychologically obsessive
Muscle is built by training + consistency, not protein anxiety.
What this means for you
If you’re over 40 and lifting:
- stop chasing perfect numbers
- hit a reasonable daily target
- spread protein across meals
- prioritize whole foods first
You do not need:
- protein every 90 minutes
- 3 shakes per day
- “anabolic windows”
- influencer macro spreadsheets
You need enough.
Repeated daily.
For years.
Sources
- Morton RW et al. Br J Sports Med.
- Phillips SM et al. Appl Physiol Nutr Metab.
- Helms ER et al. J Int Soc Sports Nutr.