How much protein do you need after 50?
Muscle loss can be slowed. The amount matters, and so does how you spread it across the day.
- Oskar Sabruk
- I'm Oskar Sabruk, a businessman of North German origin living in England, and the founder of Vitality50Plus. I was born in 1960 and am 66 in 2026. Healthy living and longevity have been lifelong interests of mine. My personal perspective is not a substitute for medical advice.
- June 10, 2026
- Updated: July 30, 2026
- United States
- English
After 50 the body uses protein less efficiently, while appetite often falls. That combination is what quietly costs people muscle over a decade.
What the guidance suggests
For healthy adults, professional bodies commonly cite 1.0–1.2 g per kilogram of body weight per day. Treat that as orientation, not a personal prescription.
- Breakfast: usually the lowest-protein meal, and the easiest place to start.
- Lunch and dinner: a clear protein source in each.
- On strength days, don't skip the meal afterward.