Most men have heard the message: protein matters for building and maintaining muscle. But knowing it’s important isn’t the same as knowing how to use it effectively, especially when it comes to how much you actually need to support muscle mass as you age.

That’s where this guide comes in. We’ll break down how much protein men really need, how the types of protein stack up, and which sources are worth prioritizing for long-term strength and healthy aging.

Why Protein Matters for Men

Protein plays a foundational role in keeping your body running at its best. It’s essential for repairing and building cells, supporting growth across the lifespan, and driving countless processes throughout the body (1). But, protein variety matters, especially since proteins themselves are made from amino acids, tiny but mighty building blocks that hold a variety of functions in the body. This means getting a variety of protein sources is essential to ensure you’re covering all your amino acid needs (2).

For men, protein often takes center stage for good reason. It supports the development and maintenance of lean muscle mass and can play a role in weight management over time (3,4). If your routine includes resistance training, protein becomes even more important to help repair and rebuild muscle tissue after workouts (3).

The Daily Recommended Protein Intake for Men

Protein needs for men vary based on several factors, including age, body weight, activity level, and personal health history. Individual goals also play a major role, whether that’s building muscle, maintaining strength, or supporting healthy weight management, as protein and overall macronutrient needs can differ significantly from person to person.

With that in mind, it’s helpful to use general protein guidelines as a starting point, while recognizing they’re not one-size-fits-all.

For a more tailored approach, you can use the MyFitnessPal Protein Calculator to get a personalized estimate based on your own body and goals.

Protein Ranges for Men 

• Healthy Men (5)
  • Recommended Dietary Allowance (RDA):
    • 0.8 grams/kilogram  (or 0.36 grams/pound) 
  • Example: 180-pound male = 65.5 grams/protein per day 
• Active Men (6)
  • Recommendations:
    • 1.4 to 2 grams/kilogram (or 0.6 to 1 grams/pound) 
  • Example: 180-pound male = 115 – 164 grams/protein per day 
• Muscle-Building Goal (7)
  • Recommendations:
    • 1.6 grams/kilogram (or 0.73 grams/pound )
  • Example: 180-pound male = 131 grams/protein per day 
• Weight-Loss Goal (8)
  • Recommendations:
    • 1.25 grams/kilogram (or 0.57 grams/pound) 
  •  Example: 180-pound male = 103 grams/protein per day 
• Older Men (>60+)  (9,10)
  • Recommendations to prevent sacropenia/muscle loss:
    • 1.0-1.2 grams/kilogram (or 0.45 – 0.54 grams/pound)
  • Example: 180-pound male = 81 to 97 grams/protein per day

Top Sources of Protein for Men

No single protein source stands above the rest, it’s more about how different types fit into your overall diet. Remember amino acids? Animal-based proteins contain all nine essential amino acids, making them “complete” proteins that your body relies on from food (2). However, they typically don’t provide fiber, a key nutrient for long-term health and aging well (4).

Plant-based proteins, on the other hand, may require a mix of sources to cover all essential amino acids, but they also bring added benefits like fiber and other protective nutrients (2, 4). With a thoughtful approach, they can absolutely support muscle maintenance and growth just as effectively (10).

The real focus should be on choosing protein sources that align with your individual health profile, preferences, and goals. For example, a more plant-forward approach is often linked to better heart health, which may be especially important if you have a history of cardiovascular concerns (11). Alternatively, if you include animal proteins, being mindful of options lower in saturated fat can help support those same goals (12).

Here are some standout protein options from both animal and plant-based sources to help meet your daily needs.

Animal-Based Sources

Meat & Seafood (>20 grams protein per serving) 

• 4-ounces 90% lean beef /10% fat ground beef: 24 grams (13)
• 3-ounces filet: 24 grams (14)
• 3-ounces sirloin: 25 grams (15)  
• 3-ounce chicken breast: 26 grams (16)
• 3-ounces sardines: 21 grams (17)
• 1 small cod filet: 27 grams (18)
• 1 salmon filet: 36 grams (19)
• 3-ounce filet tuna (skipjack): 24 grams (20)

Dairy Products (>8 grams protein per serving)

• 1 cup nonfat milk: 8 grams (21)
• 1 cup unsweetened kefir: 9 grams (22)

• ½ cup plain, nonfat Greek yogurt: 12.5 grams (23)
• ½ cup 2% fat cottage cheese: 12 grams (24)
• 1-ounce reduced fat cheddar cheese:  8 grams (25)

Plant-Based Sources

Legumes & Soy (>10 grams protein per serving) 

• 1-cup black beans: 15 grams (26) 
• 1-cup chickpeas (garbanzo beans): 14.5 grams (27)
• 1-cup green peas: 9 grams (28)
• 1-cup lentils: 18 grams (29)
• 1-cup edamame: 18 grams (30)
• 3 ounces extra-firm tofu: 14 grams (31)
• 3-ounces tempeh: 18 grams (32)

Nuts & Seeds (>5 grams protein per serving) 

• 1-ounce almonds: 6 grams (33)
• 1-ounce pistachios: 6 grams (34)
• 1-ounce pumpkin seeds: 8 grams (35)
• 1-ounce hemp seeds: 9 grams (36)

Where do Protein Supplements Fit In?

Protein supplements, like bars and powders, are convenient products to boost protein intakes when you’re tight on time and convenient options are needed. But, more isn’t always better, meaning you don’t need to rely on ultra-processed, protein-fortified products to meet your goals.

In fact, research shows your body can only utilize so much protein at once, meaning it’s best to spread your protein intakes throughout the day versus loading up at just one meal (7). For example, your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 33 to 45 grams of protein max for a male who weighs 180-pounds. 

MyFitnessPal dietitian Brookell White shares, “Focusing on balanced intake from quality, whole-food sources and aligning it with your individual needs is what really makes the difference.”

Simple Strategies for Hitting Your Protein Goals

Let’s be realistic … life doesn’t always go according to plan, and that can include missing your protein targets. That’s why a little preparation goes a long way. Keeping your protein goals in mind when planning and prepping meals for the week can help you stay on track, even when your schedule shifts.

Use these simple strategies to make your protein intake more consistent and effective:

• Build your meals around a protein source first. Legumes work great on top of a salad, or tossed into a chili or soup for added protein. 
• Aim to spread protein intake evenly across the day (about 20–40g per meal depending on your personal needs.) 
• Keep convenient, high-protein staples on hand like eggs, canned fish, canned beans, frozen edamame, and dairy choices, like cottage cheese or Greek yogurt. 
• Choose leaner cuts of meat and lower-fat dairy to keep saturated fat intake in check.
• Focus on whole food sources before relying on supplements (use these as a safety net).
• Keep track of your intakes to spot gaps and better understand your needs. Tools like MyFitnessPal can help you monitor protein, saturated fat, and set targets based on your goals, age, and weight.

Bottom Line

Protein plays an important role in supporting muscle maintenance, weight management, and total health as men age, but it’s not just about eating more of it. The quality, distribution, and consistency of protein intake matters just as much as the total amount. By focusing on balanced, whole-food sources and aligning protein intakes with individual needs and goals, protein can become a powerful tool for long-term health and performance. 

Think outside the box and try a new recipe this week to help meet your protein needs, like our MyFitnessPal user favorite Air-Fryer Pretzel Chicken Schnitzel that packs a whopping 26 grams! Not sure how this stacks up with what you need? Let MyFitnessPal help you by calculating your personal protein needs. 

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