How much protein should a 50 year old male have a day?

November 22, 2025 •

4 min read

According to research cited by Stanford Lifestyle Medicine, older adults may need nearly double the standard protein recommendation to counter age-related muscle loss. This highlights the importance of understanding just how much protein should a 50 year old male have a day to maintain muscle mass and vitality into later life.

Quick Summary

This guide provides clarity on the optimal daily protein intake for men aged 50 and above. It covers the rationale behind increased protein needs due to anabolic resistance and sarcopenia, offering calculations and food examples. Practical tips for increasing protein and distributing it effectively throughout the day are also included.

Key Points

Increase Protein Target: Men over 50 should aim for 1.2 to 1.6 grams of protein per kilogram of body weight to combat age-related muscle loss (sarcopenia).
Combat Anabolic Resistance: Higher protein intake is needed to overcome reduced muscle sensitivity to protein as you age.
Distribute Protein Evenly: Spread protein consumption throughout the day, aiming for about 30–35 grams per meal, to maximize muscle protein synthesis.
Choose High-Quality Sources: Prioritize lean animal proteins (poultry, fish, dairy) and complete plant-based proteins (soy, quinoa) for optimal amino acid intake.
Monitor for Kidney Issues: Individuals with kidney disease should consult a doctor, as high protein intake can pose risks.
Pair with Resistance Training: To maximize muscle benefits, combine increased protein intake with regular strength training.
Utilize Protein-Rich Snacks: Incorporate snacks like Greek yogurt, nuts, or seeds to help meet daily protein goals.

The Importance of Protein After 50

As men enter their 50s, their bodies undergo a number of changes that affect their nutritional needs. One of the most significant is a phenomenon known as sarcopenia, the gradual loss of muscle mass and strength associated with aging. This process is accelerated by 'anabolic resistance,' a reduced sensitivity of aging muscles to the anabolic effects of protein. This means that a 50 year old male needs not only adequate, but often higher, amounts of protein compared to a younger person to stimulate muscle protein synthesis and prevent muscle wastage. Beyond preserving muscle, sufficient protein is critical for maintaining strong bones, supporting immune function, and managing a healthy weight.

Calculating Your Daily Protein Target

Unlike the general Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight for sedentary adults, men over 50 need a more aggressive protein strategy. Health experts and aging studies recommend a higher intake to combat age-related muscle loss.

Here's how to calculate your personalized protein target:

For generally healthy men over 50: Aim for a minimum of 1.2 to 1.6 grams of protein per kilogram of body weight per day. To calculate this, first, convert your weight from pounds to kilograms by dividing by 2.2. Then, multiply your weight in kilograms by the target range (1.2–1.6) to find your daily intake in grams.
For highly active men or those recovering from injury: If you lift weights, train for events, or are recovering from a period of inactivity, your needs are even higher, potentially ranging from 1.6 to 2.4 grams per kilogram of body weight.

Example: A 165-pound (75 kg) male over 50 would aim for 90 to 120 grams of protein per day (75 kg x 1.2 = 90g; 75 kg x 1.6 = 120g).

Optimizing Your Protein Intake Throughout the Day

How you consume your protein is nearly as important as the total amount. Spreading protein intake evenly across meals can maximize muscle protein synthesis throughout the day. Instead of consuming the majority of your protein at dinner, aim for a balanced distribution.

Spreading out protein intake can help with:

Sustained muscle protein synthesis.
Improved feelings of fullness and appetite control.
Better nutrient absorption and utilization by the body.

Experts suggest consuming around 30 to 35 grams of high-quality protein per meal to effectively stimulate muscle building in older adults.

A Comparison of High-Protein Food Sources

To help meet your daily protein goals, here is a comparison of various high-quality protein sources, along with their nutritional benefits.


Protein Source (approx. 30g protein)	Key Nutrients	Additional Benefits
4 large eggs (approx. 200g)	Choline, Lutein, Zeaxanthin, Vitamins A, B12, D, E, K	Versatile, contains all essential amino acids, supports eye health.
100g cooked chicken breast	B vitamins, Zinc, Selenium	Excellent source of lean, high-quality protein, supports immunity.
130g lean beef (sirloin)	Iron, Zinc, Vitamin B12	High in bioavailable iron, supports red blood cell formation.
100g Greek yogurt (plain, low-fat)	Calcium, Vitamin B12, Vitamin A, Selenium	High in casein protein for sustained release, supports bone health.
160g cottage cheese (low-fat)	Calcium, B vitamins	Slow-digesting casein protein, ideal for overnight muscle recovery.
125g canned sardines	Omega-3s, Vitamin D, Vitamin B12, Calcium	Supports heart health, affordable, rich in essential fatty acids.
1.5 cups cooked lentils	Fiber, Folate, Iron, Magnesium, Potassium	Excellent plant-based option, supports gut health and blood sugar control.
175g tofu	Calcium, Phosphorus, Plant-based Iron	Complete plant-based protein, versatile for various dishes.

Practical Ways to Increase Protein Intake

Increasing your protein can be simple with a few strategic additions to your meals.

Enhance Your Breakfast: Swap low-protein cereals for Greek yogurt topped with nuts and seeds, or have a scramble with eggs and cottage cheese.
Upgrade Your Snacks: Replace sugary or processed snacks with protein-rich alternatives like a handful of nuts, a hard-boiled egg, or a protein shake.
Add Legumes and Beans: Incorporate beans or lentils into soups, stews, and salads. For example, add chickpeas to a salad or cannellini beans to a vegetable soup.
Lean Meats and Fish: Choose lean cuts of chicken, turkey, or fish. Consider canned fish like sardines or tuna for convenience.
Utilize Dairy Products: Include low-fat milk, cottage cheese, and Greek yogurt throughout your day.
Consider Supplementation: If meeting protein goals through food is challenging, high-quality protein powders (like whey or pea protein) can be an effective and convenient option. They can be added to smoothies, coffee, or baked goods.

Important Considerations

While increasing protein is beneficial for most men over 50, it's essential to consider individual health status. Men with pre-existing kidney conditions should consult a doctor before significantly increasing protein intake, as excessive amounts can strain the kidneys. The source of protein also matters; opt for a variety of lean animal and plant-based sources to ensure a complete amino acid profile.

Conclusion

For men aged 50 and above, shifting dietary focus toward a higher protein intake is a crucial strategy for healthy aging. Recommendations suggest aiming for 1.2 to 1.6 grams per kilogram of body weight daily, distributed evenly across meals. This approach, paired with resistance exercise, helps combat anabolic resistance and sarcopenia, preserving muscle mass, strength, and overall vitality. By making informed food choices and distributing protein strategically, a 50-year-old man can proactively support his long-term physical health and independence. A varied diet that includes lean meats, fish, eggs, dairy, and legumes will provide the necessary building blocks for a strong, healthy future. For specific medical conditions or personalized plans, consulting a healthcare provider or registered dietitian is always recommended.

Learn More

For additional context on protein requirements and muscle health in older adults, read this comprehensive review from the National Institutes of Health: Protein Source and Muscle Health in Older Adults: A Literature Review

Disclaimer

This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making any changes to your diet or fitness routine.

Frequently Asked Questions

Men over 50 need more protein primarily due to sarcopenia, the age-related loss of muscle mass, and anabolic resistance, a condition where aging muscles become less responsive to protein's muscle-building effects. A higher intake is required to effectively stimulate muscle protein synthesis and prevent this decline.

While the standard RDA is 0.8g/kg, for men over 50, experts recommend a minimum intake of 1.2 grams of protein per kilogram of body weight to prevent muscle loss. This is significantly higher than the baseline recommendation for younger, sedentary adults.

It is more beneficial to distribute protein intake evenly across meals. Consuming protein at each meal, with targets of 30–35 grams per meal, is more effective for sustaining muscle protein synthesis than eating one large, high-protein meal.

To increase protein, add lean meats, fish, eggs, dairy, or plant-based protein sources like legumes, seeds, and nuts to your meals and snacks. Easy swaps include Greek yogurt for breakfast, a protein shake as a snack, and adding beans to soups.

Great breakfast options include scrambled eggs with cottage cheese, Greek yogurt with berries and nuts, or oatmeal topped with protein powder and seeds.

Protein supplements are not strictly necessary if you can meet your daily protein needs through whole foods. However, they can be a convenient and effective way to ensure adequate intake, especially for those with low appetite or busy schedules.

Low protein intake can lead to serious health issues, including accelerated muscle loss (sarcopenia), weakened bones, reduced immune function, and increased frailty and risk of falls.