Most people meet the minimum protein requirements. For adults born male, the recommended daily protein intake is about 56 grams. According to research, doubling that may be better for staying healthy and maintaining lean muscle.
Protein helps you maintain and build muscle, helps to stabilize blood sugars, and it plays a key role in preventing age-related muscle loss (or sarcopenia).
Protein should make up 10–35% of a person’s daily calories. Men typically have greater muscle mass and higher physical activity levels, resulting in their calorie and protein intake being generally higher than that of women.
Factors that can raise a man’s protein needs include activity levels, muscle-building goals, excess weight, age, and overall health changes.
Calculating Protein Intake
Adult men should consume 0.8 grams of protein per kilogram of body weight per day, which is about 56 grams of protein daily. This amount is based on a reference weight of 154 pounds (70 kilograms) and a sedentary (inactive) lifestyle.
For example, using this estimate, a man weighing 200 pounds (90 kilograms) should consume a minimum of 72 grams of protein per day.
Factors that increase a man’s protein needs include:
- Activity Level: A moderately active person may need about 1.4-2 grams of protein per kilogram of body weight per day to maintain and support muscle mass. Someone who does more intense activity, like resistance training, and is trying to build muscle may need as much as 2.2 grams per kilogram.
- Obesity or overweight: For men trying to lose excess weight, they may need to add about 0.3 grams per kilogram of body weight to their existing activity-based protein needs. For example, if you’re moderately active and consume 1.4 grams of protein per kilogram of body weight daily, consider bumping it up to 1.7 grams per kilogram to preserve muscle tone during weight loss.
- Muscle loss from aging or health conditions: As you get older, you start to lose muscle faster. For men, this starts around age 50 and especially after age 65, leading to reduced strength and muscle mass over time. In fact, it’s estimated that people can lose up to half of their muscle mass by the age of 80. Severe health conditions, such as malnutrition and major injuries, can also significantly impact muscle health. Consuming up to 2 grams of protein per kilogram of body weight daily can help support strength and overall health.
Getting enough protein a day can help:
- Support muscle growth: Protein provides the essential nutrients needed to build and repair muscle tissue. This is especially important for men who do resistance training.
- Aid in weight loss: Eating a high-protein diet, at least 1.6 and up to 3.1 grams of protein per kilogram of body weight, may help maintain lean muscle mass while supporting fat loss. Research also suggests that getting enough protein helps you feel fuller longer.
- Maintain energy levels: Protein can keep blood sugar levels more stable by slowing the digestion of carbohydrates, the body’s main source of energy. This benefits your energy levels throughout the day and helps you retain focus and stamina.
- Help with muscle recovery and possible muscle gain: Consuming enough protein after physical activity helps speed the process of muscle repair and recovery. It may also help with muscle building.
People who are older or those with severe health conditions may not get enough protein a day and may be at risk for protein deficiency, malnutrition, and muscle loss, which may impact their mobility and ability to function.
Sarcopenia, or muscle loss, may affect adults over 65. However, studies suggest that people should be proactive and increase their protein intake around 50 years old, since muscle loss usually starts at this time and progresses faster as you age.
Men who are active can safely consume up to about 3 grams of protein per kilogram of body weight daily. Overconsumption of protein may lead to kidney and/or digestive issues, particularly if a person is unhealthy.
A high-protein diet is most beneficial to your health if the type of protein you consistently consume is not artery-clogging. Research suggests that habitual intake of marbled meats and highly processed meats can lead to obesity, high cholesterol, and heart disease.
Most people eat enough protein daily. However, consider trying these tips to help meet your protein goals:
- Consume 30 grams of protein per meal. Research suggests spreading 30 grams of protein evenly across meals may help you get maximum protein benefits. Including 30-45 grams in two of your meals may be particularly beneficial for building muscle and strength as you age.
- Include protein rich snacks. Snacks including 30 grams of protein and 15 grams of carbs can be helpful in maintaining or building muscle.
- Eat a protein-based snack before bed. Consuming protein in the evening after resistance training may benefit muscle integrity and recovery while you sleep.
- Including whey or casein protein supplements. When necessary, supplementing with high quality whey or casein protein powders may help to reach maximal protein needs.
Consider opting for lean beef and poultry, and avoid processed meats like salami and cold cuts. A diet rich in plant proteins is associated with heart-healthy benefits, so be sure to include plenty of plant proteins.
Some good sources of protein to include in your diet include:
- Fish and seafood
- Skinless poultry
- Lean cuts of beef
- Beans and legumes
- Soybeans
- Greek yogurt
- Low-fat milk and cheese
Men generally require more protein than women based typically larger muscle mass and higher levels of physical activity. The recommended daily intake is 0.8 grams of protein per kilogram of body weight. However, factors such as activity level, being overweight, aging, and severe illness increase a person’s needs.
Consuming up to two to three grams of protein per kilogram of body weight may be optimal for weight loss and muscle growth.
Be mindful of protein choices, opting for lean meats verses fatty cuts. Include fish and plenty of plant proteins for a heart-healthy diet.
