Protein: How Much Should You Take (and Why It Matters)?

Recommended Daily Protein Intake (g/kg) for Adults Over 45

Adults over 45 are encouraged to consume roughly 1.0–1.2 grams of protein per kilogram of body weight each day for optimal health, which is higher than the standard adult RDA of 0.8 g/kg.   This range is supported by expert consensus and recent clinical research (e.g. PROT-AGE Study Group 2013, ESPEN 2014, and multiple 2020s guidelines). 

Higher intakes (up to ~1.5 g/kg) are beneficial for those who are very active or coping with illness, while very high doses (>2 g/kg) are usually unnecessary. Importantly, protein works best in concert with exercise: resistance and endurance training amplify the muscle-preserving effects of a high-protein diet.

By eating sufficient protein – on the order of 1.0–1.2 g/kg/day (e.g. 75–90+ grams for a 75 kg person) – adults in mid-life and beyond can significantly improve their odds of maintaining muscle mass, bone strength, and overall vitality as they age.

These recommendations are echoed by leading health organizations and nutrition experts worldwide (WHO, NIH, and geriatric societies), reflecting a shift toward recognizing protein as a critical nutrient for healthy aging (2020–2025 and beyond). 

Ensuring an optimal protein intake, individualized to one’s body weight and lifestyle, is a proven strategy to support muscle preservation, sarcopenia prevention, bone health, and better functional outcomes in adults over 45.

Optimizing Protein Intake on a Plant-Based Diet

• Include High-Protein Plant Foods: Center each meal around protein-rich plants like beans, lentils, tofu/tempeh, or high-protein grains. These foods provide ample protein and, with variety, all essential amino acids. For example, aim to have at least one serving of legumes or soy daily.

• Combine Foods for Complete Proteins: Don’t stress about “incomplete” proteins – just eat a mix of legumes, whole grains, nuts, and seeds throughout the day. Use complementary pairings (beans with grains, nuts/seeds with legumes, etc.), especially if your overall protein intake is moderate. Traditional combos like brown rice and beans or peanut butter on whole wheat bread are easy ways to ensure protein quality.

• Distribute Protein Throughout the Day: Spread your protein intake roughly evenly across 3 (or more) meals. Try to get on the order of ~25–30 g protein at each main meal to maximally stimulate muscle building.  Don’t let any meal (particularly breakfast) be a protein afterthought – even adding a protein shake or some tofu to a meal can make a big difference for maintaining muscle.

• Enhance Digestion and Absorption: Prepare plant foods in ways that boost their digestibility – soak and cook beans thoroughly, try sprouted grain breads, enjoy fermented foods like tempeh and miso. These methods will increase the proportion of protein you absorb.   Consider adding extra leucine (through leucine-rich foods or a supplement) to your meals, as leucine is a key trigger for muscle growth in older adults.   Also, make sure you eat enough calories and some carbs so the protein can do its job building muscle rather than being burned for energy.

• Consider Protein Supplements if Needed: If you find it challenging to meet protein needs with food alone, use plant-based protein powders  (pea, or blends) as a convenient boost. A post-workout shake or a protein-fortified snack can help you consistently hit your daily protein target. Evidence shows that pea or plant blend protein supplements can be just as effective as whey for muscle maintenance when used appropriately.  Aim for ~20–30 g protein per supplement serving, and choose products with complete amino acid profiles or blends.

• Adjust for Age-Related Needs: As you move past 45 and into older age, increase your protein goal (toward 1.2 g/kg/day or higher, per your health provider’s advice).  Emphasize leucine and high-quality proteins, since your muscles need a stronger signal to grow.  Be proactive about any appetite or digestive issues – small frequent meals, softer protein foods, or shakes can ensure you still get enough protein even if your eating patterns change. And remember, combining these diet strategies with physical activity (especially resistance exercise) will give the best results in preserving muscle and strength into your later years.

By implementing these strategies – choosing the right plant proteins, smartly combining foods, spreading protein intake out, optimizing digestion, and adjusting for the needs of midlife and beyond – adults over 45 can fully meet their protein requirements and support muscle health on a plant-based diet.

This evidence-based approach will help maximize protein absorption and utilization, ensuring that a shift toward plant-centric eating does not come at the cost of muscle mass or functional strength.  With careful planning and the tips above, a predominantly plant diet can be both sufficient and ideal for healthy protein nutrition in the 45+ population.

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Disclaimer:

The content presented on this blog is for general informational and educational purposes only. It is not intended to constitute or substitute for medical advice, diagnosis, or treatment, nor does it create a doctor-patient relationship. The information shared reflects general health and wellness knowledge and should not be used as a replacement for consultation with a qualified healthcare professional. Readers should not disregard or delay seeking medical advice based on information from this blog. Always consult your physician or other licensed health provider with any questions regarding a medical condition. Use of this blog and any linked resources is at the reader’s own risk.