Weight Loss and Optimized Nutrition in Middle Age: How Much Protein Do I Need?

Middle age is a time of major changes for many of us, and that includes changes in the way our bodies “work.” Once we hit our 40s, many of us notice it’s a lot harder to lose weight, more difficult to gain muscle, and much easier to pack on the pounds.

When it comes to improving our nutrition in middle age, most of us think about vitamins, minerals, and other supplements focused on stabilizing key micronutrients. But there’s a macronutrient that also plays a central role in healthy aging — one that’s often overlooked: protein.

Joseph Moleski, DO, and Margaurette Walsh, PA-C, are dedicated to helping patients at STL Medical Weight Loss navigate the challenges of midlife with personalized weight management and nutrition plans and guidance tailored to each person’s evolving needs. In this post, learn more about the vital role protein plays in healthy aging, and how to determine just how much protein your body needs for optimal wellness.

Protein: What it is and why it matters

Protein is one of three main macronutrients, along with fats and carbohydrates. Made up of amino acids, protein acts as a building block for your cells and tissues, including your muscles, organs, and bones. While your body can store fats and carbs for later use, it can’t store protein, and that means you must constantly replenish protein to maintain optimal health and function.

Protein helps you maintain muscle mass for improved mobility and aids in repairing muscle damage after exercise or strenuous activity. It supports your immune system, transports oxygen throughout your immune system, and helps regulate critical processes, like growth and digestion. 

Some proteins even help stabilize blood sugar, making it easier to manage your body weight. In fact, when it comes to weight loss and maintaining a healthy weight, protein is essential, encouraging fat loss while preserving lean muscle tissue.

Protein and healthy aging

As we get older, we’re far more prone to muscle loss, a condition called sarcopenia. While the most profound effects of sarcopenia tend to occur once we reach our 50s or 60s, the process can begin as early as age 30. 

Protein is an effective calorie-burner, and when muscle mass declines, our metabolism declines along with it, making it more difficult to lose weight. Fortunately, increasing protein intake can help by building more muscle tissue and regulating appetite as well.

Optimizing protein intake: How much you really need

So how much protein do you need to maintain health during middle age and set yourself up for better health throughout your senior years? Current dietary guidelines recommend 0.8 grams of protein per kilogram of body weight — that’s 0.36 grams of protein for every pound you weigh.

However, recent data suggest that the number might be too low to ward off muscle loss as we age. Many experts now advise middle-aged individuals to aim for a higher intake of protein to support metabolic health and maintain muscle mass, between 0.54 and 0.72 grams per pound of body weight per day. For someone weighing 165 pounds, that would mean protein intake between 90 and 120 grams each day.

Protein needs can vary based on factors other than age, too. For example, someone who is very physically active or actively engaged in losing weight might need more protein to support their body’s physical needs.

Timing also matters. Instead of eating one protein-laden meal per day, spread out protein intake to help your body use it more efficiently. Vary your sources of protein, including lean meat, oily fish, fat-free dairy, and legumes and beans, for a cholesterol-free option that also increases your intake of other important nutrients.

Make a commitment to healthy aging

Although it may not be possible to completely stop or reverse age-related changes, there are steps you can take to slow the process and enhance your health and wellness. Losing excess weight and optimising your nutrition are two important steps you take beginning today.

To learn how we can help you set and meet healthy aging goals, call or book an appointment online with STL Medical Weight Loss at our Chesterfield, Missouri, practice today. Can’t make it to the office? We also offer telehealth services for patients in Missouri, Texas, Illinois, Kansas, Florida, Delaware, Arizona, New York, Tennessee, Ohio, Michigan, Nevada, and Washington State.