From around age 30, adults lose muscle gradually — and the pace picks up in midlife, especially for women around menopause. Muscle isn’t just about strength: it supports blood sugar control, bones, balance and independence later in life. Protein is one of the two main levers to protect it. The other is strength training.
How much is enough?
The official recommended dietary allowance is 0.8 grams of protein per kilogram of body weight per day. That figure is designed to prevent deficiency, not necessarily to preserve muscle as you age.
Many researchers now suggest that older adults may benefit from more — commonly 1.0 to 1.2 g/kg per day, and higher for those who are very active or recovering from illness. For a 70kg (154lb) woman, that’s roughly 70–85g a day instead of 56g.
Spread it out
Muscle responds better when protein is spread across meals rather than concentrated at dinner, which is the typical pattern. Aiming for roughly 25–30g at each main meal is a practical target. Breakfast is where most people fall short.
What 25–30g looks like
- 3 eggs plus a cup of Greek yogurt
- A palm-sized chicken breast or fish fillet
- A cup of cooked lentils plus a portion of tofu
- Cottage cheese with nuts and seeds
Plants count
Plant proteins from beans, lentils, tofu, tempeh, nuts and whole grains support muscle well when eaten in adequate amounts and variety. They also bring fiber, which most people don’t get enough of.
A caution
People with chronic kidney disease may need to limit protein — check with your clinician before increasing intake substantially.
Pair it with lifting
Protein provides the building blocks, but muscle grows in response to load. The combination of adequate protein and regular resistance training is what the evidence supports most strongly.