How much protein do I need after 45?

Expert groups differ. The PROT-AGE Study Group and ESPEN recommend at least 1.0 to 1.2 g of protein per kilogram of body weight per day for healthy people over 65, and more for those who are active or ill. The Dietary Guidelines for Americans, 2025 to 2030, set a goal of 1.2 to 1.6 g per kilogram. If you have kidney disease, ask your clinician before raising your intake.

Is plant protein as good as animal protein for muscle?

Gram for gram, many plant proteins produced a smaller muscle-building response in short-term studies, partly because they are less digestible and lower in leucine. A 2015 review in The Journal of Nutrition suggested eating somewhat more plant protein or combining sources to make up the difference. Soy foods such as tofu and edamame are among the more protein-dense plant options.

Should I spread protein across meals?

The PROT-AGE paper discusses a per-meal amount of roughly 25 to 30 g as the level that stimulates muscle protein synthesis in older people. PROT-AGE itself says the evidence on timing is not yet strong enough for firm rules, so treat an even spread as a sensible habit rather than a requirement.

Do I need protein powder to build muscle after 45?

No. Powders are a convenience, not a requirement, and this list does not recommend any brand. A 2018 meta-analysis in the British Journal of Sports Medicine found that extra protein added to resistance training gave no further gain in lean mass above about 1.6 g per kilogram per day in total. Most people can reach their target with ordinary foods like the ones listed here.

Is a high-protein diet bad for your kidneys?

For people with severe chronic kidney disease who are not on dialysis, the PROT-AGE group says protein may need to be limited, and the NIDDK advises working with a dietitian or clinician to find the right balance. If you have diabetes, high blood pressure or a known kidney problem, check your kidney function before increasing protein.

Best Protein Sources for Muscle After 45

Ten everyday protein foods with grams per serving from USDA FoodData Central, what expert groups advise for older adults, and who should check first.

ACT 2 Health Clinical Team · Updated September 23, 2026

Muscle is easier to keep than to rebuild, and after 45 both jobs get harder. The PROT-AGE Study Group, an international panel convened by the European Union Geriatric Medicine Society, concluded that older adults need more dietary protein than younger adults because the body's response to each meal's protein declines with age. This list covers ten everyday protein foods, with protein per standard serving taken from USDA FoodData Central, plus what the major expert groups actually recommend and who should check with a clinician before changing anything. It does not recommend any supplement brand.

PROT-AGE (2013): for people over 65, at least 1.0 to 1.2 g of protein per kilogram of body weight per day; 1.2 g/kg or more for those who exercise; 1.2 to 1.5 g/kg for most people with acute or chronic illness.
ESPEN (2014): the European Society for Clinical Nutrition and Metabolism recommends at least 1.0 to 1.2 g/kg/day for healthy older people and 1.2 to 1.5 g/kg for those at risk of malnutrition because of illness, alongside daily physical activity.
Dietary Guidelines for Americans, 2025 to 2030: a goal of 1.2 to 1.6 g/kg/day, with protein foods at every meal. The guidelines also note that some older adults need fewer calories but equal or greater amounts of protein.

For a 170-pound (77 kg) person, 1.0 to 1.2 g/kg works out to roughly 77 to 92 g a day. PROT-AGE and ESPEN were written for people over 65. Nobody has set a separate figure for ages 45 to 64, so treat these numbers as a reference point, not a prescription.

The kidney caveat. PROT-AGE makes one explicit exception: people with severe kidney disease (eGFR below 30) who are not on dialysis may need to limit protein. The NIDDK advises people with chronic kidney disease to work with a dietitian or clinician on the balance, because too little protein carries its own risks. If you have diabetes, high blood pressure or a known kidney problem, check your kidney function before you raise protein.

Protein per serving at a glance

Food (USDA FDC entry)	Serving	Protein
Chicken breast, roasted	Half breast (86 g)	26.7 g
Turkey breast, roasted	3 oz (85 g)	25.6 g
Cottage cheese, 2%	1 cup (226 g)	23.6 g
Pork tenderloin, lean, roasted	3 oz (85 g)	22.2 g
Tofu, firm (calcium sulfate)	1/2 cup (126 g)	21.8 g
Tuna, light, canned in water	3 oz (85 g)	21.7 g
Salmon, Atlantic farmed, cooked	3 oz (85 g)	18.8 g
Edamame, prepared	1 cup (155 g)	18.5 g
Lentils, boiled	1 cup (198 g)	17.9 g
Greek yogurt, plain nonfat	1 container (170 g)	17.3 g
Milk, nonfat	1 cup (245 g)	8.3 g
Egg, hard-boiled	1 large (50 g)	6.3 g

Figures are USDA FoodData Central (SR Legacy) values per 100 g multiplied by the FDC portion weight, rounded to one decimal. Each entry below links to its FDC page.

1. Chicken and turkey breast

What it is. The most protein-dense everyday meats. A roasted half chicken breast provides 26.7 g of protein and about 2 g of leucine; 3 oz of roasted turkey breast provides 25.6 g.

Why it matters after 45. A single portion lands near the 25 to 30 g per-meal amount that the PROT-AGE paper discusses (as cited here) for stimulating muscle protein synthesis in older people.

Practical note. Roasting or grilling a batch at the start of the week makes it easier to add protein at lunch, the meal where many people fall short.

2. Lean pork tenderloin

What it is. Three ounces of roasted lean tenderloin provides 22.2 g of protein.

Why it matters after 45. It gives you another lean option so you are not relying on chicken alone. Variety makes it more likely you keep the habit.

Practical note. Choose fresh cuts such as tenderloin or loin. The 2025 to 2030 Dietary Guidelines advise limiting highly processed foods and choosing meat with no or limited additives.

3. Canned light tuna

What it is. Three ounces of drained light tuna canned in water provides 21.7 g of protein.

Why it matters after 45. It is shelf-stable, needs no cooking and costs little per gram of protein. That makes it one of the easiest ways to rescue a low-protein lunch.

Practical note. Rotate it with other seafood rather than eating it daily, and pair it with beans or whole grains for fiber.

4. Salmon

What it is. Three ounces of cooked farmed Atlantic salmon provides 18.8 g of protein.

Why it matters after 45. It has a little less protein than lean poultry, and seafood is one of the protein foods the Dietary Guidelines name for older adults.

Practical note. A slightly larger portion, or a side of lentils or edamame, closes the gap to a 25 g meal.

5. Eggs

What it is. One large hard-boiled egg provides 6.3 g of protein.

Why it matters after 45. Eggs are easy to eat at breakfast, the meal most likely to be low in protein.

Practical note. Two eggs alone come to about 12.6 g, so a breakfast built around eggs usually needs Greek yogurt, cottage cheese or milk alongside it to approach 25 g.

6. Greek yogurt (plain)

What it is. A 170 g container of plain nonfat Greek yogurt provides 17.3 g of protein.

Why it matters after 45. It is a ready-made, no-cook protein for breakfast or after a training session.

Practical note. Plain versions avoid added sugar. The Dietary Guidelines, 2025 to 2030, recommend dairy with no added sugars (and favor full-fat versions).

7. Cottage cheese

What it is. One cup of 2% cottage cheese provides 23.6 g of protein and about 2.4 g of leucine. Half that amount (4 oz) provides 11.8 g.

Why it matters after 45. It is one of the highest-leucine foods per serving on this list. Leucine is the amino acid most closely tied to switching on muscle protein synthesis.

Practical note. The same FDC entry lists about 696 mg of sodium per cup, so check labels and portion size if you are watching blood pressure.

8. Milk and soy milk

What it is. One cup of nonfat milk provides 8.3 g of protein; one cup of unfortified soy milk provides 7.9 g.

Why it matters after 45. Neither is a full protein serving on its own, but both are easy ways to top up a meal that falls short.

Practical note. Not every plant "milk" is comparable: the FDC entry for unsweetened almond milk lists about 1.0 g of protein per cup. Check the label.

9. Tofu and edamame

What it is. Half a cup of firm tofu (calcium sulfate) provides 21.8 g of protein; one cup of prepared edamame provides 18.5 g and 8.1 g of fiber.

Why it matters after 45. Soy is among the most protein-dense plant foods. A 2015 review in The Journal of Nutrition found that soy and wheat protein produced a smaller muscle-building response than several animal proteins, partly because of lower digestibility and leucine. It suggested eating somewhat more plant protein or combining sources.

Practical note. If you eat mostly plants, aim for a slightly larger portion and mix soy with legumes and grains across the day.

10. Lentils

What it is. One cup of boiled lentils provides 17.9 g of protein and 15.6 g of fiber.

Why it matters after 45. Lentils add protein and a lot of fiber in the same serving, which few foods on this list can do.

Practical note. On their own they are a lower-leucine protein, so they work best alongside dairy, eggs, soy or meat.

Food first, then training

Protein does most of its work when paired with resistance training. A 2018 meta-analysis of 49 trials found that added protein improved strength and muscle gains from training. The effect was smaller with increasing age, and total intake above about 1.6 g/kg/day added nothing further to lean mass. Food alone will not do the job that a strength program does, and a supplement is not required to reach any of the targets above.

Where this fits

If you are losing weight, whether through diet or with medical support, holding on to muscle becomes the priority, and protein intake is part of that conversation. ACT 2 Health's weight loss page describes a clinician-led approach, and its metabolic panel explainer explains a routine blood test worth reviewing with a clinician before you raise protein if kidney health is a question. Former athletes can find more on the athlete hub.

See our guide to medical weight loss programs for midlife adults.

Sources

Frequently asked questions

Expert groups differ. The PROT-AGE Study Group and ESPEN recommend at least 1.0 to 1.2 g of protein per kilogram of body weight per day for healthy people over 65, and more for those who are active or ill. The Dietary Guidelines for Americans, 2025 to 2030, set a goal of 1.2 to 1.6 g per kilogram. If you have kidney disease, ask your clinician before raising your intake.
Gram for gram, many plant proteins produced a smaller muscle-building response in short-term studies, partly because they are less digestible and lower in leucine. A 2015 review in The Journal of Nutrition suggested eating somewhat more plant protein or combining sources to make up the difference. Soy foods such as tofu and edamame are among the more protein-dense plant options.
The PROT-AGE paper discusses a per-meal amount of roughly 25 to 30 g as the level that stimulates muscle protein synthesis in older people. PROT-AGE itself says the evidence on timing is not yet strong enough for firm rules, so treat an even spread as a sensible habit rather than a requirement.
No. Powders are a convenience, not a requirement, and this list does not recommend any brand. A 2018 meta-analysis in the British Journal of Sports Medicine found that extra protein added to resistance training gave no further gain in lean mass above about 1.6 g per kilogram per day in total. Most people can reach their target with ordinary foods like the ones listed here.
For people with severe chronic kidney disease who are not on dialysis, the PROT-AGE group says protein may need to be limited, and the NIDDK advises working with a dietitian or clinician to find the right balance. If you have diabetes, high blood pressure or a known kidney problem, check your kidney function before increasing protein.

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