Starting around your 40s, your body becomes less efficient at using protein to build and maintain muscle — a process researchers call “anabolic resistance.” The practical result: the protein intake that was plenty at 25 often isn’t enough at 45 or 55.
What that means day to day
Most adults over 40 who are training benefit from aiming higher than the standard general guidelines — roughly 0.7-1 gram of protein per pound of bodyweight per day is a reasonable target for most people doing regular strength work, spread across meals rather than loaded into one.
Why it matters more now, not less
Muscle loss (sarcopenia) accelerates with age if it isn’t actively countered — and adequate protein plus resistance training is the most effective countermeasure we have. This isn’t about bulking up; it’s about keeping the strength and independence that muscle mass provides for daily life.
Simple ways to hit your number
- Include a protein source at every meal, not just dinner.
- Greek yogurt, eggs, and canned fish are easy, low-effort options.
- Don’t stress about hitting it perfectly every single day — consistency over weeks matters far more than any one day.