Protein after 40 matters more than most people realise. At our Samford gym, the clients who keep building strength through their forties, fifties and sixties almost always eat more protein than they did in their twenties. Muscle still responds to training at any age, but the body needs a bigger protein signal at each meal to get the same response.
How much protein after 40
For active adults over 40, a practical target is 1.2 to 1.6 grams of protein per kilogram of body weight per day. For a 75 kg person that is about 90 to 120 grams.
| Body weight | Daily target (1.2 to 1.6 g/kg) | Per meal (3 meals) |
|---|---|---|
| 60 kg | 72 to 96 g | 25 to 32 g |
| 75 kg | 90 to 120 g | 30 to 40 g |
| 90 kg | 108 to 144 g | 36 to 48 g |
Spread it across the day
Most Australians eat a light breakfast, a moderate lunch and most of their protein at dinner. That is backwards for muscle. Aim for a solid serve at each meal rather than one big one at night.
Breakfast is the easiest place to gain. Eggs, Greek yoghurt, cottage cheese or leftovers lift a 10 gram breakfast to 30 grams quickly. Our high protein breakfast guide has simple options.
Good everyday sources
- Eggs: about 6 g each
- Greek yoghurt: about 10 g per 100 g
- Chicken breast: about 30 g per 100 g cooked
- Tinned tuna: about 25 g per 100 g
- Lean beef mince: about 26 g per 100 g cooked
- Lentils: about 9 g per 100 g cooked
- Milk: about 8 g per 250 ml glass
Quality counts, not just grams
Animal proteins, dairy and soy contain all the essential amino acids in good amounts. Leucine, found in meat, dairy and eggs, is the amino acid most closely tied to the muscle-building response after training. Getting most of your protein from these foods keeps things simple.
Collagen is a protein too, but it is low in leucine, so we count it as extra on top of a main protein source rather than as the meal itself. Some of our clients stir unflavoured collagen into coffee. If you want the label detail, here is a plain guide to hydrolysed collagen peptides.
Pair it with strength training
Protein without training does little for muscle. Two strength sessions a week is the minimum we recommend for anyone over 40. Our strength training over 40 guide covers how to set that up.
A day of eating that hits the target
Here is what about 110 grams looks like for a 75 kg client:
- Breakfast: two eggs on toast with a glass of milk, about 22 g.
- Morning snack: Greek yoghurt with fruit, about 15 g.
- Lunch: chicken and salad wrap, about 30 g.
- Dinner: beef stir fry with rice and vegetables, about 35 g.
- Evening: a small bowl of cottage cheese, about 10 g.
Nothing fancy, just a protein source at every meal.
Common questions
Is it hard on the kidneys to eat more protein?
For healthy adults, intakes in the range above are well studied. If you have a kidney condition, talk to your doctor before changing your intake.
Do I need protein powder?
No. Food covers it for most people. Powder is a convenience when you are short on time or appetite.
When should I eat protein after training?
Within a couple of hours is fine. Total daily intake and an even spread across meals matter more than exact timing.
Does protein after 40 differ for women?
The per-kilogram targets are the same. Many women over 40 eat well below them, so it is worth tracking for a week.
When to get it checked
If you are training consistently and still losing strength, or your appetite has dropped, talk to an exercise physiologist and your GP. Both training and eating may need adjusting.