How much protein do I really need daily after 40?

Nov 17, 2025

Gentlemen, protein is the building block of muscle, but after 40, how much do you really need to stay strong and lean?

I have coached men who skimped on it, wondering why gains stalled. One client, a 45 year old dad, was eating "clean" but only 100g protein daily, feeling flat. After bumping to 200g in my Silhouette PT Transformation Program, he built more muscle in three months than the last 12. As your online personal trainer for men over 40, let us break it down with science and real talk.

Why Protein Needs Rise After 40

Sarcopenia hits, muscle loss accelerates if inactive. Testosterone dips, recovery slows. A Stanford study recommends 1.2 to 1.6g per kg for adults 50 plus to combat this. For building muscle, aim higher, 1.6 to 2.2g per kg, per Examine.com. My client at 90kg needed 144 to 198g, we hit 180g.

I went from 120kg fat to 80kg lean in my 40s, hitting 300g protein for stage prep.

Sources and Timing

Whole foods first, chicken, eggs, beef. Supplements for gaps. Eat 0.4g per kg per meal, four times daily, per a PMC study Post workout, 30 grams minimum for optimal Muscle Protein Synthesis

My OCD spreadsheets track macros for clients.

Pitfalls
Underestimating portions, ignoring age related needs.

Expanding
Mix animal and plant, but animal is superior for leucine. Harvard RDA is 0.8g per kg, but for gains, double it.

Actionable Tasks

Calculate 1.6g times bodyweight kg, hit daily.
Spread over four meals, 40g each.
Log in app like MyFitnessPal.

Join Silhouette PT Transformation Program at www.silhouetteptonline.com