How much protein should a 50-year-old man eat to build muscle?
Recommended Daily Protein
–g/day
Assumptions & limitations:
- Ranges are based on commonly cited sports-nutrition and healthy-aging research (e.g. ISSN position stand on protein and exercise; PROT-AGE recommendations for older adults), not an individualized prescription.
- Muscle-building range: ~1.6–2.2 g of protein per kg of body weight per day for adults doing resistance training.
- For adults 50 and older, the lower end of the range is nudged up slightly to reflect healthy-aging guidance to help offset age-related muscle loss.
- Spreading protein across 3–4 meals is commonly recommended for muscle-building goals, but this tool only estimates the daily total.
This is a general estimate, not individualized medical or nutrition advice. If you have kidney disease or another condition affecting protein metabolism, talk to your doctor or a registered dietitian before changing your protein intake.