Protein becomes increasingly important with age because preserving muscle is one of the strongest investments you can make in strength, function and independence.
A practical daily target
For active adults, a useful starting range is often around 1.6 grams of protein per kilogram of body weight per day, with individual needs varying according to body size, training load, calorie intake and health status. People dieting aggressively or training hard may benefit from somewhat higher intakes.
Spread protein across the day
Instead of saving most protein for dinner, divide it across several meals. Three to five protein-containing meals can make it easier to reach the daily target and support recovery throughout the day.
Prioritise high-quality sources
Good options include lean meat, poultry, fish, eggs, dairy foods, whey or other complete protein powders, soy and well-planned combinations of plant proteins.
Protein does not replace calories or training
Protein helps support muscle, but total energy intake and resistance training still matter. If calories are too low for too long, performance and recovery can suffer. If there is no progressive resistance stimulus, simply adding more protein will not create the same result.
What about kidney health?
People with known kidney disease or other medical conditions should discuss protein intake with their clinician rather than copying generic targets from fitness content.
PRIME 40 includes practical guidance on protein, carbohydrates, fats, meal structure, cutting, maintenance and muscle gain after 40.