Muscle mass can begin declining gradually in our 30s and 40s, and our bodies become less efficient at using protein as we age. Not eating enough protein may contribute to muscle loss, weakness, fatigue, increased soreness, slower recovery, thinning or breaking hair, and brittle nails.

How Much Protein Do You Need?

The often-repeated recommendation of one gram of protein per pound of body weight is much more than most people need. A practical goal beginning in midlife is approximately 1.0–1.2 grams per kilogram of body weight each day.

Here is the simple equation:

Your weight in pounds ÷ 2.2 = your weight in kilograms

Your weight in kilograms × 1.0–1.2 = grams of protein per day

For example:

150 pounds ÷ 2.2 = 68 kilograms

68 × 1.0–1.2 = approximately 68–82 grams of protein daily

People who are larger, very active, strength training, losing weight, recovering from illness or surgery, healing a wound, or already losing muscle may need more.

How Do You Reach That Goal?

Rather than trying to eat most of your protein at dinner, divide it throughout the day. Aim for approximately 20–30 grams at each meal, depending on your daily goal:

Breakfast: A protein shake, or Greek yogurt with two eggs

Lunch: Four ounces of chicken, turkey, tuna, or fish

Dinner: Four ounces of fish, chicken, lean meat, or another protein

Extra boost: Cottage cheese, Greek yogurt, eggs, edamame, or a small protein drink

Breakfast is usually where people fall short. Toast, cereal, fruit, or coffee may provide energy but very little protein. Simply adding eggs, Greek yogurt, cottage cheese, or a protein shake can make a major difference.

Protein works best alongside some form of strength training exercise—even light weights, resistance bands, or repeated sit-to-stand exercises. Protein provides the building material, while movement tells the body to maintain the muscle.

People with significant kidney disease may need an individualized protein goal and should speak with their kidney doctor.

Learn more about protein and healthy protein choices from the

Harvard T.H. Chan School of Public Health.

https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/