Guide

Protein needs after 40: how much, when and from which foods

Protein is the key nutrient for keeping muscle – and many women eat less of it than they think. This guide shows how much makes sense, whether timing matters and how to cover your needs with everyday food, including on a vegan diet.

How much protein makes sense?

The general recommendation for adults is around 0.8 g of protein per kilogram of body weight. For older people the PROT-AGE expert group sees higher needs: at least 1.0 to 1.2 g per kilogram, and 1.2 g or more for those who exercise regularly, because ageing muscle responds less to protein. For a woman weighing 70 kg that is roughly 70 to 85 g a day. Exception: advanced kidney disease may require less protein – that belongs in a doctor's hands.

Does spreading it across the day matter?

The evidence is honestly mixed. In a Canadian observational study of older adults, those who spread protein evenly across meals had more muscle mass over two years. A randomised trial in women on a calorie deficit, however, found no difference between even and evening-heavy distribution as long as the total was the same. Bottom line: the total counts most. A protein-rich breakfast and lunch simply make it much easier to reach it.

Reaching your target with everyday food

Rough values per portion: 250 g low-fat quark about 30 g protein, 150 g Greek yoghurt 10–15 g, two eggs 13 g, 125 g chicken or fish 25–30 g, 150 g tofu 20–25 g, 200 g cooked lentils 18 g, 30 g pumpkin seeds 9 g. A simple pattern: quark or yoghurt at breakfast, a palm-sized protein source at lunch and dinner, plus a protein-rich snack. If you like numbers, log three days – it quickly shows where the gap is.

Getting enough protein on a vegan diet

Plant protein is complete when sources are combined: legumes with grains, soy as tofu, tempeh or soy milk, nuts and seeds. Soy provides all essential amino acids in good amounts. Because plant protein is used slightly less efficiently, the total may be a little higher. Pea or soy protein powder can be convenient but is not essential.

Digestibility

Raising protein quickly can cause bloating, especially with legumes. Increase slowly, soak and cook well and drink enough. With known kidney problems or any doubt, agree the amount with your GP.

In short

Protein needs rise from midlife
Guide value for active people: about 1.2 g per kg body weight
The daily total matters more than timing
Protein at breakfast closes the most common gap
Vegan works with soy, legumes and combinations

Frequently asked questions

Is a lot of protein bad for the kidneys?

With healthy kidneys the recommended amounts are considered safe. With known kidney disease the amount should be set by a doctor.

Do I need protein powder?

No. It is a convenient addition if the total is hard to reach with normal meals, but not essential.

How much protein per meal makes sense?

As a guide, 20 to 30 g per main meal. That makes it easier to reach the daily total.

Sources

Bauer J et al. (2013): Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc 14(8):542-59 PubMed DOI
Farsijani S et al. (2016): Mealtime distribution of protein intake and lean mass loss in older adults (NuAge). Am J Clin Nutr 104(3):694-703 PubMed DOI
De Leon A et al. (2024): Daily dietary protein distribution does not influence body composition changes during weight loss in women. J Nutr 154(4):1347-55 PubMed DOI