What is Phantom Wellness?

Phantom Wellness is not another content site or program seller. We build Answer Machines—tools like the Realistic-O-Meter and Protein Playbook—that give straight answers to fitness questions for men 40+, without the broscience or influencer fluff.

Strictly for men over 40 who are tired of conflicting fitness information, influencer worship, and unrealistic timelines. It's for men with jobs and families who want sustainable results, not a 12-week crash course.

Do you sell workout programs?

No. We believe the problem isn't the program, but the goal. We focus on fixing your expectations (Realistic-O-Meter) and your inputs (Protein Playbook) first. Once those are fixed, almost any reputable program works.

How do I know if my goal is realistic?

Use our Realistic-O-Meter. It looks at your height, wrist size, and age to determine if your target physique (e.g., 'I want to look like Brad Pitt') is mathematically possible for your skeleton, or if you're setting yourself up for failure.

How much protein do I actually need?

Most calculator sites overestimate this to sell you powder. Our Protein Playbook calculates it based on LEAN mass, not total weight. For most men 40+, it's around 1.6g per kg of lean mass. We give you the exact number, not a range.

Should I cut or bulk first?

If you have to ask, the answer is usually 'neither.' Most men 40+ benefit most from Body Recomposition (Recomp). Our Direction Finder tool asks 7 questions to give you a definitive path based on your current body fat and training experience.

Which supplements actually work?

Very few. Creatine Monohydrate and good Whey Protein are the only 'Tier 1' essentials. 90% of the rest (Test Boosters, Fat Burners, BCAAs) are waste. Use our Supplement Filter to search for any supplement and get an evidence-based verdict.

How Much Protein Do You Actually Need Over 40? • Phantom Wellness

How Much Protein Do You Actually Need Over 40?

TL;DR: If you're over 40 and training, you need 1.2–1.6g of protein per kg of body weight per day - and how you spread it across meals matters as much as the total. The official RDA of 0.8g/kg is outdated and likely inadequate for maintaining muscle.

The Short Answer

You need more protein than the government says. The current RDA (0.8g/kg/day) was set using nitrogen balance studies, mostly on young men. Newer research using more accurate methods suggests older adults need at least 1.2g/kg/day - and if you're training, you may benefit from up to 1.6g/kg/day.

For an 85kg (187lb) man, that's 102–136g of protein per day.

Not 200g. Not "1g per pound." Not whatever the supplement company told you. Just enough to actually build and maintain muscle - backed by the research.

Why the RDA Is Probably Wrong

The RDA for protein (0.8g/kg/day) was established to prevent deficiency, not to optimize muscle mass or function. It's the minimum to avoid problems - not the amount that helps you thrive.

Here's what the research actually shows:

The PROT-AGE Study Group (2013)

An international collaboration of researchers reviewed the evidence and concluded that the RDA is insufficient for older adults. Their recommendation: 1.0–1.2g/kg/day minimum for healthy adults over 65, and 1.2–1.5g/kg/day for those who are active or dealing with chronic conditions.

New evidence shows that older adults need more dietary protein than do younger adults to support good health, promote recovery from illness, and maintain functionality.

Journal of the American Medical Directors Association¹

The Indicator Amino Acid Oxidation Studies (2015)

Researchers at the University of Toronto used a more precise method (indicator amino acid oxidation) to measure protein requirements in men over 65. Their finding: the actual requirement is 0.94g/kg/day, with a recommended intake of 1.24g/kg/day - about 30% higher than the RDA.²

The ESPEN Expert Group (2014)

The European Society for Clinical Nutrition and Metabolism recommends 1.0–1.2g/kg/day for healthy older adults, with higher intakes (≥1.2g/kg/day) for those who exercise.³

The Real Problem: Anabolic Resistance

Here's what nobody tells you about aging and protein.

Your muscles become less efficient at using protein as you age. Scientists call this "anabolic resistance." The same meal that would trigger muscle protein synthesis in a 25-year-old produces a weaker response in a 45-year-old.

A study comparing young and older men found that while young adults responded well to 10g of essential amino acids, older adults needed significantly more to achieve the same muscle-building response.⁴

What this means for you: You need to hit higher thresholds of protein per meal to trigger muscle growth. Nibbling on small amounts throughout the day won't cut it.

Per-Meal Protein: The Number That Actually Matters

Here's where it gets practical.

Research shows that older adults need 25–40g of protein per meal to maximally stimulate muscle protein synthesis. Younger adults can get away with 20g. You can't.

A landmark 2014 study found that distributing protein evenly across meals (30g at breakfast, lunch, and dinner) produced 25% greater muscle protein synthesis than the typical pattern of eating little protein at breakfast and loading up at dinner.⁵

Another study using NHANES data found that older adults who consumed 30–45g of protein at 1–2 meals per day had significantly greater leg muscle mass and strength compared to those who didn't hit that threshold.⁶

The Practical Takeaway

Meal	Minimum Protein Target
Breakfast	30g
Lunch	30g
Dinner	30g

If you're eating toast and coffee for breakfast (5g protein) and a chicken breast for dinner (45g), you're wasting potential muscle-building opportunities - even if your daily total looks fine.

The Breakfast Problem

Most people over 40 eat their protein backwards.

Typical pattern:

Breakfast: Toast, coffee, maybe an egg → 10–15g
Lunch: Sandwich, salad → 15–20g
Dinner: Meat and sides → 40–50g

Research from Japan found that protein intake at breakfast was more strongly correlated with muscle mass than protein at other meals - particularly in women. Morning protein may be more effective due to circadian rhythms in muscle protein synthesis genes.⁷

Even if you're hitting your daily total, front-loading more protein earlier in the day may help.

What About Post-Workout Protein?

Yes, it matters - but not as much as the internet says.

A study on elderly men (average age 74) found that those who consumed protein immediately after resistance training gained more muscle than those who waited 2 hours.⁸ The immediate group showed measurable increases in muscle fiber size; the delayed group did not.

However, the "anabolic window" isn't 30 minutes. The muscle protein synthesis response to resistance exercise persists for 24 hours or more.⁹ Getting protein within a few hours is sensible, but you don't need to chug a shake in the locker room.

Protein Quality: Does It Matter?

Yes, but probably not as much as you think.

Animal proteins (meat, fish, eggs, dairy) are "complete" - they contain all essential amino acids in the right proportions. Plant proteins are often lower in one or more essential amino acids, particularly leucine.

Leucine is the key amino acid that triggers muscle protein synthesis. Older adults may need 2.5–3g of leucine per meal to maximally stimulate muscle growth.⁴

Protein Source	Leucine per 30g protein
Whey protein	~3.5g
Eggs	~2.5g
Chicken breast	~2.4g
Beef	~2.4g
Greek yogurt	~2.2g
Tofu	~1.8g
Lentils	~1.5g

You can absolutely build muscle on plant protein - you just may need to eat more of it, or combine sources to hit leucine thresholds.

The Bottom Line

How Much Per Day

Your Weight	Minimum (1.2g/kg)	Optimal if Training (1.6g/kg)
70kg (154lb)	84g	112g
80kg (176lb)	96g	128g
90kg (198lb)	108g	144g
100kg (220lb)	120g	160g

How to Distribute It

Aim for 30–40g per meal, especially at breakfast
Don't skip breakfast protein - your muscles are primed to use it
Post-workout protein matters - but within a few hours is fine
Quality matters for older adults - prioritize leucine-rich sources

Stop Guessing

Want to know exactly how much protein you need based on your specific stats and goals?

→ Try the Protein Playbook

It calculates your personal target and shows you the cheapest ways to hit it with food you can actually buy at your local supermarket. No supplements required.

FAQ

Is 0.8g/kg of protein enough if I'm over 40?

Probably not. The RDA of 0.8g/kg/day was designed to prevent deficiency, not optimize muscle mass. Multiple expert groups now recommend 1.0–1.2g/kg/day minimum for older adults, with higher amounts (1.2–1.6g/kg/day) for those who exercise.

Can I eat all my protein in one meal?

You can, but it's not optimal. Research shows that spreading protein across meals (25–40g per meal) produces greater muscle protein synthesis than eating most of your protein at dinner. Your body can only use so much protein at once for muscle building.

Do I need protein shakes?

No. Whole food sources of protein work just as well. Shakes are convenient but not necessary if you can hit your targets with real food. The research supporting higher protein intakes was largely conducted with food, not supplements.

Does protein timing around workouts matter?

Yes, but the window is longer than you think. Getting protein within a few hours of training is beneficial, but the "30-minute anabolic window" is largely a myth. Muscle protein synthesis remains elevated for 24+ hours after resistance exercise.

Is plant protein as good as animal protein?

It can be, but you may need more of it. Plant proteins are generally lower in leucine, the amino acid that triggers muscle protein synthesis. Combining plant sources or eating larger portions can compensate for this.

Last updated: January 2026

This content is for informational purposes only and is not medical advice. Consult a healthcare provider before making significant dietary changes, especially if you have kidney disease or other health conditions.

Bauer J, et al. "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group." J Am Med Dir Assoc. 2013;14(8):542-59. PubMed ↩
Rafii M, et al. "Dietary Protein Requirement of Men >65 Years Old Determined by the Indicator Amino Acid Oxidation Technique Is Higher than the Current Estimated Average Requirement." J Nutr. 2015;146(4):681-687. PubMed ↩
Deutz NE, et al. "Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group." Clin Nutr. 2014;33(6):929-36. PMC ↩
Cuthbertson D, et al. "Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle." FASEB J. 2005;19(3):422-4. Referenced in: PMC ↩ ↩²
Mamerow MM, et al. "Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults." J Nutr. 2014;144(6):876-880. PMC ↩
Loenneke JP, et al. "Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance." Clin Nutr. 2016;35(6):1506-1511. PubMed ↩
Aoyama S, et al. "Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock." Cell Rep. 2021;36(1):109336. Cell ↩
Esmarck B, et al. "Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans." J Physiol. 2001;535(Pt 1):301-11. PMC ↩
Burd NA, et al. "Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men." J Nutr. 2011;141(4):568-73. Referenced in: PMC ↩