How Much Protein Do You Actually Need After 40? A Dietitian Explains

When we think of protein, most people think of muscle – and they wouldn’t be wrong. But protein’s role in the body goes far beyond muscles, supporting the production of antibodies and hormones ⁽²⁾ and playing a key role in bone structure, making up around one third of its mass and a significant proportion of its volume ^(1).These are just a few of the reasons why protein becomes an increasingly important topic as we are graced with entering midlife and beyond. But how much protein do you need after 40? And does the amount differ from person-to-person?

How does aging affect muscle and strength?

From midlife onwards, it can be completely normal to experience gradual changes in muscle and strength. Research suggests that inactive adults may lose around 3–8% of their muscle mass per decade after the age of 30 ⁽³⁾, and this rate may even speed-up after age 60 ^(4).

Naturally, a loss of muscle can often go hand-in-hand with a loss of strength, and some studies indicate this decline may become noticeable as early as age 50 in women, while in men, reductions are often seen closer to age 70 ⁽⁵⁾. Bone mineral density can also begin to decline from your mid-30s, increasing the risk of fractures later in life ^(6,7).

As you might expect, these declines in muscle and bone health may affect everyday activities like climbing stairs, carrying shopping, or getting up from a chair ⁽⁸⁾. The loss of muscle mass specifically is a key feature of sarcopenia (an age-related condition linked to reduced strength and physical function).

The good news though, is that lifestyle factors may help reduce this risk. Particularly getting enough protein and physical exercise ⁽⁹⁾.

How much protein do we need?

Now for the question I know you’ve been itching to have answered…

For the average UK adult, 0.75g protein per kilogram of body weight (g/kgBW) is the recommended daily protein requirement. This means if you weigh 70kg you would need around 52g of protein daily ^(10).

However, it’s important to understand what these guidelines actually represent:

The current UK recommendations are based on studies that look at maintaining nitrogen balance in the body – essentially ensuring you’re getting enough protein to meet basic needs and prevent deficiency.
They’re designed to cover the needs of nearly all (97.5% to be precise) healthy adults.
They reflect a minimum requirement, not necessarily the amount needed to support optimal muscle health, especially as we get older ^(11).

UK recommendations were also formally established in 1991. Since then, a growing body of research has explored whether protein recommendations should be higher, as well as more population-specific (e.g., older adults, menopausal people, active individuals).

Other countries already factor some of these nuances into their guidance. For example, Australian recommendations suggest slightly higher protein needs for older adults, that are also gender-specific ⁽¹²⁾.

So, what does newer research suggest?

While not official UK guidelines, but rather figures that reflect a growing consensus within the scientific literature, the following breakdown may be a helpful reference for understanding how protein needs can vary across population groups:

General healthy adults (19+ years): 0.75g/kgBW ⁽¹¹⁾
Healthy adults over 65: 1.0 – 1.2g/kgBW ^(13,14)
Active adults: around 1.2–1.6g/kg/day ^(15,16). Higher suggestions of around 1.85g/kgBW have also been made for endurance athletes, postexercise, regardless of gender ⁽²⁴⁾
Pre-menopause and menopause: around 1.0–1.2g/kg/day may be beneficial ^(17,18). For active, pre-menopausal individuals, intakes closer to the ‘active adults’ guidelines may be more appropriate ⁽¹⁹⁾.
Pregnant person: 0.75g/kg/bw + 6g protein ⁽¹⁰⁾
Lactating person: 0.75g/kg/bw + 11g protein in the first 6 months post-partum, dropping to + 8g after 6 months ⁽¹⁰⁾

Note: Increased protein intake may not be suitable for everyone. People with certain medical conditions, such as chronic kidney disease, should consult a qualified healthcare professional before increasing their protein intake.

How much protein should we have per meal?

Research suggests that as we get older, our muscles become less responsive to smaller amounts of protein (sometimes referred to as anabolic resistance). This means we may need a slightly higher amount of protein at each meal to effectively stimulate muscle protein synthesis ^(20,21)

A practical target for both younger and older adults is suggested to be around 0.4g of protein per kilogram of body weight per meal ^(15,21,22).

This means:

A person weighing 65kg would aim for roughly 26g of protein per meal
If their overall daily target was around 1.6g/kg/day, this could be achieved by having four meals each containing around 26g of protein.

A quick word on Leucine

While all essential amino acids are important, Leucine is one suggested to play a particularly key role in ‘switching on’ muscle protein synthesis.

While estimates vary, aiming for around 0.7–3g of leucine per meal may help support this process ⁽²³⁾, which for most people can be naturally met through a balanced diet that includes a variety of protein sources.

For those following an exclusive plant-based or vegan diet, some rich sources of leucine can include ^(25,26):

Edamame
Tofu
Tempeh
Oats
Soy milk
Chickpeas

Final takeaway:

Getting enough protein isn’t just about building muscle, but for supporting your ability to stay independent and maintain overall health as you get older.

Reassuringly, data suggests most people in the UK are already meeting the basic protein requirements needed to prevent deficiency ⁽²⁷⁾. However, as we gain the privilege to officially call ourselves middle-aged, and our physiology starts to change or we enter new life-stages, aiming slightly above the minimum may offer some benefits.

If this applies to you, then allow me to leave you with some final tips:

Aim to include a source of protein at each meal
Spread protein intake evenly across the day rather than relying on one large meal
Don’t overlook snacks – these can help top up your protein intake
Choose foods you enjoy!
Remember protein can only take us so far – it’s important to engage in regular resistance exercise if we want to support overall muscle and bone health (which we do!)

Dietitian’s disclaimer

The information in this article has been written by Amber Woodhouse, Registered Dietitian, and is based on current scientific evidence and intended solely for educational and informational purposes for the general adult public. The content should not be used as a substitute for individually tailored medical or dietetic advice. Any product links and promotions do not constitute specific endorsements from me as a healthcare professional. Readers should consult with a qualified healthcare professional before making significant changes to their diet or beginning any supplementation.

References

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How does aging affect muscle and strength?

How much protein do we need?

So, what does newer research suggest?

How much protein should we have per meal?

A quick word on Leucine

Final takeaway:

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