How Much Protein Does a Man Over 40 Need Per Day?
Protein is the most important macronutrient for men over 40 — and most blokes aren’t getting enough of it. Here’s what the research actually says, how to calculate your target, and the easiest ways to hit it.
The Short Answer
For a man over 40 who does any resistance training: 1.6–2.2g of protein per kilogram of bodyweight per day.
For a sedentary man: the minimum is around 1.2g/kg, but if you’re trying to maintain muscle as you age, you want to be at the higher end.
Why Men Over 40 Need More Protein
From your late 30s, your body becomes less efficient at using dietary protein to build and maintain muscle — a phenomenon called anabolic resistance. To get the same muscle-building stimulus as a younger man, you need more protein per meal and more total protein per day.
At the same time, sarcopenia (age-related muscle loss) begins to accelerate. Without adequate protein and resistance training, you can lose 3–8% of your muscle mass per decade from age 30. That matters for your metabolism, strength, and long-term health.
Calculate Your Personal Protein Target
Here’s how to work out your number:
- Find your bodyweight in kg (or divide your weight in lbs by 2.2)
- Multiply by 1.8 as a good middle-ground target for an active dad
- That’s your daily protein target in grams
Examples:
| Bodyweight | Minimum (1.2g/kg) | Optimal (1.8g/kg) | Maximum (2.2g/kg) |
|---|---|---|---|
| 75kg (11st 11lb) | 90g | 135g | 165g |
| 85kg (13st 5lb) | 102g | 153g | 187g |
| 95kg (14st 13lb) | 114g | 171g | 209g |
| 105kg (16st 7lb) | 126g | 189g | 231g |
How Much Protein is in Common Foods?
| Food | Portion | Protein |
|---|---|---|
| Chicken breast | 150g (cooked) | ~45g |
| Salmon fillet | 150g | ~30g |
| Eggs | 3 large | ~18g |
| Greek yoghurt | 200g | ~20g |
| Cottage cheese | 200g | ~22g |
| Tuna (tin) | 145g drained | ~34g |
| Whey protein shake | 1 scoop (25g) | ~21g |
| Steak | 150g | ~38g |
| Lentils (cooked) | 200g | ~18g |
How to Spread Protein Through the Day
Research suggests your body can only effectively use around 30–40g of protein for muscle synthesis per meal. Spreading protein across 3–4 meals is more effective than eating it all in one sitting.
Example day for an 85kg dad targeting 153g protein:
- Breakfast: 3 eggs + 200g Greek yoghurt = ~38g
- Lunch: Tin of tuna + salad + cottage cheese = ~50g
- Post-workout shake: 1 scoop whey = ~21g
- Dinner: 150g chicken breast = ~45g
- Total: ~154g ✅
Do You Need Protein Powder?
No — but it helps. Getting 150g+ of protein from whole foods every day is doable but requires planning. A protein shake fills the gaps on busy days without much effort or cost.
The best value option in the UK is Myprotein Impact Whey — around £0.60–1.10 per serving at sale price. One scoop in milk after training or as a snack is a simple way to add 21g of protein to your day.
Common Protein Myths Busted
“High protein damages your kidneys”
Only a concern if you already have kidney disease. For healthy men, high protein intake has not been shown to cause kidney damage. Multiple large studies confirm this.
“You can only absorb 30g of protein at once”
Your body absorbs all the protein you eat — it just uses it differently. The 30–40g figure relates to the optimal amount per meal for muscle protein synthesis, not absorption.
“Protein makes you bulky”
Eating adequate protein while in a calorie deficit makes you leaner, not bulkier. Bulking requires a significant calorie surplus over a long period — not just eating enough protein.
See also: Best protein powder for men over 40 UK — if you’re struggling to hit your protein targets from food alone.