How much protein do you need after 50 on a plant based diet?
Most adults over 50 who want to keep or build muscle need far more protein than they're eating. The Forever Fit method used by Mavy Wellness sets a target of about 1.6 grams of protein per kilogram of ideal body weight, roughly 0.8 grams per pound, which works out to about 90 to 130 grams a day for most people. Many plant based eaters who join Mavy are eating around 40 grams.
How to reach your target on plant foods:
Build every meal around a protein source. Tofu, tempeh, edamame, lentils, beans, seitan and soy based foods.
Spread it out. Three or four meals with a solid serving each is easier than one huge meal.
Use a plant protein powder if it helps. A simple way to close the gap, especially at breakfast.
Track for a week or two. Most people are surprised how low they are. You don't have to track forever.
"Isn't the protein thing just hype?" is one of the most common questions we hear. After 50, muscle gets harder to keep, and protein plus strength training is how you keep it. Gary, a Mavy client, went from about 40 grams to 125 to 145 grams a day and says, "I feel stronger, more endurance, sleeping better, more toned."
If you have kidney concerns or another health condition, talk with your doctor about the right protein intake for you.
What the research says. An international expert group (PROT-AGE) recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, and at least 1.2 grams for those who exercise. [1] A 2018 review of 49 studies in the British Journal of Sports Medicine found that protein helps resistance training build muscle, with the benefit leveling off around 1.6 grams per kilogram of body weight a day. [2]
Watch on the Forever Fit Podcast: How to Get Enough Protein on a Plant-Based Diet (and Still Lose Weight)
"Forever Fit is my go-to book that explains the real risk of being under-muscled. Maxime lives and breathes his exact protocol and has helped hundreds change their body composition."
Cyrus Khambatta, PhD, NYT Bestselling Coauthor of Mastering Diabetes, on Forever Fit
To get your own protein target, book a call with our team at mavywellness.com.
Sources
Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542-559. https://doi.org/10.1016/j.jamda.2013.05.021
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 19, 2026. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
