Protein: How Much You Actually Need

Ask ten people how much protein they need and you will get ten different answers. The research is more settled than the internet suggests. Here is how I think about protein with my members.

Why protein matters more as you age

Muscle is not just for athletes. It is the largest site of glucose disposal in your body, a reserve of amino acids for illness and injury, and one of the strongest predictors of healthy aging we have. After roughly age 40, adults lose 3 to 8 percent of their muscle mass per decade unless they actively work against it. Protein intake and resistance training are the two levers that slow that loss.

The numbers I actually use

The federal recommended dietary allowance is 0.8 grams per kilogram of body weight per day. That number was set to prevent deficiency, not to support an active life. For most healthy adults who train, the evidence supports much more:

• 1 gram per pound of lean body mass per day is the target I set for most members. If you know your lean mass from an InBody or DEXA scan, use that number. If you do not, a reasonable starting point is 0.7 to 1 gram per pound of goal body weight.
• Older adults need more, not less. Anabolic resistance means the same dose of protein builds less muscle at 65 than at 25.
• Spreading protein across 3 to 4 meals of 30 to 50 grams each beats loading it all at dinner.

What 40 grams of protein looks like

• 6 ounces of chicken breast, salmon, or lean beef
• 1 cup of Greek yogurt plus a scoop of whey
• 5 eggs (or 3 eggs plus egg whites)
• 1.5 cups of cottage cheese

Common concerns

Does high protein damage kidneys? In people with normal kidney function, the evidence does not support this. Protein restriction matters for people with existing kidney disease, which is one reason we check kidney function on your labs.

Is plant protein enough? It can be, but plant proteins are generally less leucine dense, so vegetarians should aim for the higher end of the range and consider a protein supplement.

The takeaway

Know your lean mass, set a daily protein target from it, and hit that target consistently before worrying about anything fancier. Protein timing, powders, and optimization details matter far less than the daily total.

This article is educational and is not medical advice. Talk with your physician about your individual needs.