More than you’re probably eating. A simple target is about 1 gram per pound of your goal body weight each day, spread across three or four meals. After 40 your body gets worse at using protein to build and keep muscle, so the total and how you spread it out both matter more.
Why Does It Matter More After 40?
Muscle doesn’t just build itself back up anymore. Each meal is a signal to repair and build, and that signal gets weaker as you age. A bigger, steadier protein intake helps make up the difference.
What Does That Look Like?
If your goal is 190 pounds, aim for about 190 grams a day. That’s roughly 45 to 50 grams at each of four meals:
- A chicken breast
- A few whole eggs plus egg whites
- A scoop of whey protein
- A cup of Greek yogurt
It adds up faster than most guys expect, and most guys aren’t close.
Can I Eat Too Much Protein?
For a healthy adult, a high-protein diet is well studied and safe. If you have kidney disease or a doctor has told you to limit protein, talk to them first.
What I’d tell you: Hit your protein number before you worry about anything else. It’s the foundation everything else sits on.
Want the deeper dive? Read The Protein Math Most Men Get Completely Wrong After 35.
Words You’ll Hear
- Protein
- The nutrient your body uses to repair and build muscle. Found in meat, fish, eggs, dairy and protein powder.
- Goal body weight
- The weight you’re working toward, not the one you’re at now. Your protein target is based on this number.
- Muscle protein synthesis
- Your body’s process of building new muscle. Each protein-rich meal turns it on.
Related Questions
What fueling looks like on a plate
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General fitness and nutrition information, not medical advice. If you have a medical condition, take medication, or have an injury, talk to your doctor before changing how you eat or train.
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