Protein guidance for adults over 40 is often either too vague or too aggressive. Here is a practical framework built on the evidence.
The recommended dietary allowance for protein was designed to prevent deficiency, not to optimise ageing. For adults over forty, particularly those who train, the research points consistently higher.
A practical target
Most of the literature supports somewhere between 1.2 and 1.6 grams of protein per kilogram of body weight per day for active adults in midlife. For a person weighing 80 kilograms, that is roughly 96 to 128 grams daily.
Distribution matters
Older muscle is less sensitive to the signal that protein sends. Rather than one large evening serving, aim for 25 to 40 grams across three or four meals. Each of those doses is large enough to trigger muscle protein synthesis.
Simple sources
Greek yoghurt, eggs, fish, poultry, lean beef, cottage cheese, lentils, tofu, and tempeh. A whey or plant protein shake is a reasonable convenience, not a requirement.
Kidney concerns
In people with healthy kidney function, higher protein intake has not been shown to cause damage. If you have diagnosed kidney disease, this is a conversation for your physician, not the internet.