How Much Should I Have in My 401(k) by Age?

Short answer: How much should you have in your 401(k)? We don't give one balance for every age, because the right amount depends on your income and your other retirement income. Start with the income you'll need: the Department of Labor says experts estimate 70 to 80 percent of your preretirement income. Social Security replaces about 40% of pre-retirement earnings on average, according to SSA, so your 401(k) and other savings need to cover much of the gap. Work out that gap, then check each year whether your balance and contribution rate are on pace to fill it.

Rules of thumb that promise a balance for every birthday can be useful as a nudge, but they can't know your salary, your retirement age or whether you'll have a pension. This guide shows how to build a target that fits you, what the Federal Reserve found about how Americans of different ages feel about their savings, and what the IRS lets you contribute at each stage in 2026.

How Much Should I Have in My 401(k)? Start With the Income You'll Need

A 401(k) balance only means something next to the income it has to produce. The U.S. Department of Labor's retirement guide says experts estimate you will need 70 to 80 percent of your preretirement income to keep your standard of living when you stop working.

Social Security covers part of that. The Social Security Administration's 2025 retirement fact sheet says that, on average, Social Security will replace about 40% of your annual pre-retirement earnings, although this can vary based on your circumstances. The Labor Department's guide gives the same figure: on average, retirement beneficiaries receive 40 percent of their pre-retirement income from Social Security.

Put those two numbers side by side and you get a rough picture of the job your savings have to do:

1. Pick your income goal. Multiply your current pay by 70% to 80%.
2. Subtract Social Security. Use your own estimate from your my Social Security account if you can; 40% of pay is only an average.
3. Subtract any pension. If you have a traditional pension, your employer can give you a benefit statement.
4. The remainder is your savings gap. That's the yearly income your 401(k), IRAs and other savings need to provide.

Here's a simple illustration with round numbers. Someone earning $60,000 a year who aims for 70% to 80% would want $42,000 to $48,000 a year in retirement. If Social Security replaced 40% of pay, that's $24,000, leaving a gap of $18,000 to $24,000 a year for savings to cover. This is an example to show the math, not a recommendation for anyone's situation.

Our retirement savings calculator turns a gap like that into a savings target and shows whether your current contributions are on pace.

What Does the Data Say About Retirement Savings by Age?

The Federal Reserve's annual Survey of Household Economics and Decisionmaking asks adults about their retirement savings. In its report on 2025, 61% of non-retirees had a tax-preferred retirement account such as a 401(k), IRA or Roth IRA, and 35% thought their retirement saving was on track. Both figures rise with age:

Age group (non-retirees)	Have a 401(k), IRA or similar account	Have a traditional pension	Think their retirement saving is on track
18–29	38%	8%	22%
30–44	65%	18%	35%
45–59	74%	31%	43%
60 and older	76%	36%	53%

Source: Federal Reserve, Economic Well-Being of U.S. Households in 2025.

Even among people 60 and older, close to half didn't feel on track. If you're behind, you have plenty of company, and workers 50 and older get catch-up limits, with a higher one at ages 60 through 63.

How Much Should I Put in My 401(k) at Each Age?

Your contribution rate is something you can change this month. Here's what to focus on at each stage, using the 2026 IRS limits.

In Your 20s and 30s

The Labor Department's first tip is to start saving and keep saving: the sooner you start, the more time your money has to grow. The Labor Department suggests enrolling in your employer's plan and contributing all you can, noting that your company may kick in more. The 2026 deferral limit for 401(k), 403(b), governmental 457 plans and the federal Thrift Savings Plan is $24,500.

In Your 40s

This is a good decade to run your numbers properly. Check your Social Security estimate, total up every account you have, and compare your projected income with your 70% to 80% goal. If you've changed jobs, the Labor Department suggests keeping your savings invested rather than cashing them out, because early withdrawals can cost you principal, growth and tax benefits.

At 50 and Older

From age 50, the IRS allows an $8,000 catch-up contribution in 2026 on top of the $24,500 limit, for a total of $32,500. If you also save in an IRA, the 2026 IRA limit is $7,500, plus a $1,100 catch-up at 50 or older.

From 60 Through 63

Workers aged 60, 61, 62 and 63 get a higher 401(k) catch-up limit of $11,250 in 2026 instead of $8,000. For someone in this window who is behind, those years can make a real difference.

What Counts Toward My Retirement Savings Besides My 401(k)?

When you compare your progress with any benchmark, count everything that will produce income in retirement:

• Other workplace plans from earlier jobs, such as a 403(b) or a former employer's 401(k)
• IRAs, traditional or Roth
• A traditional pension, if you have one; the Labor Department suggests asking for an individual benefit statement to see what it's worth
• Social Security, which SSA says replaces about 40% of pre-retirement earnings on average
• A spouse's savings, if you plan for retirement as a couple

A household with a pension and two Social Security benefits may need less in a 401(k) than a single person with neither, which is one reason a single balance-by-age figure can mislead.

What If I'm Behind on My 401(k)?

Falling short of a target at 40 or 50 doesn't mean retirement is out of reach. The steps that move the needle most are the ones you control:

1. Raise your contribution rate. The Labor Department's advice is to contribute as much as you can and increase the amount over time.
2. Learn your employer match. The Labor Department notes your company may kick in more when you contribute, so ask your employer how its contributions work.
3. Use catch-up contributions at 50. The 2026 limits are $8,000 extra at 50 or older and $11,250 at 60 through 63.
4. Leave the money invested. Withdrawals before age 59½ generally owe an additional 10% tax on top of income tax unless an exception applies. One exception covers leaving your job during or after the year you turn 55, but it applies to employer plans like a 401(k), not to IRAs. Borrowing has its own costs too; see our guide to borrowing from your 401(k).
5. Check your Social Security timing. Our guide to when to claim Social Security and the Social Security claiming age calculator show how claiming age affects your benefit.

For a closer look at contribution rates, see how much you should contribute to your 401(k) and the full list of 401(k) and IRA contribution limits for 2026.

Bottom Line

The right 401(k) balance at any age is the one that keeps you on pace to cover the gap between the income you'll need, which the Labor Department puts at 70 to 80 percent of preretirement income, and what Social Security and any pension will pay. Work out that gap, check it once a year, and adjust your contribution rate rather than chasing a number someone else picked. If you'd like help building a plan, here's what a financial adviser costs.

This guide is general education, not individual financial advice.

Frequently asked questions

How much should I have in my 401(k) at 30, 40 or 50?

Rather than one balance for each age, a more useful check is whether your savings are on pace to cover the gap between the income you'll need in retirement (the Department of Labor cites expert estimates of 70 to 80 percent of preretirement income) and what Social Security will pay (about 40% of pre-retirement earnings on average, according to SSA). A retirement calculator can turn that gap into a savings target for your age.

Am I behind on retirement savings?

You're not alone if you feel that way. In the Federal Reserve's survey of 2025, only 35% of non-retired adults said their retirement saving was on track. Feeling behind is a reason to raise your contribution rate, get any employer contributions and use catch-up contributions once you're 50, not a reason to give up.

How much can I put in my 401(k) in 2026?

The IRS set the 2026 deferral limit at $24,500 for 401(k), 403(b), governmental 457 plans and the federal Thrift Savings Plan. Workers 50 and older can add an $8,000 catch-up, and workers aged 60 through 63 can add $11,250 instead.

Should my 401(k) be my only retirement savings?

It doesn't have to be. You can also save in an IRA: the 2026 IRA limit is $7,500, plus a $1,100 catch-up if you're 50 or older. Social Security and any pension also count toward your retirement income.

When can I take money out of my 401(k) without the 10% penalty?

Withdrawals before age 59½ generally owe an additional 10% tax unless an exception applies. One exception covers people who leave their job during or after the year they turn 55; it applies to employer plans like a 401(k), not to IRAs.

Sources

1. U.S. Department of Labor (EBSA): Top 10 Ways to Prepare for Retirement
2. SSA: Retirement Ready Fact Sheet for Workers Ages 49–60 (July 2025)
3. Federal Reserve: Economic Well-Being of U.S. Households in 2025 — Savings and Investments
4. IRS: 401(k) limit increases to $24,500 for 2026, IRA limit increases to $7,500
5. IRS: Retirement Topics — Exceptions to Tax on Early Distributions

This guide is general information, not personal advice. Your situation may differ, so consider talking with a qualified professional, such as a fiduciary financial adviser, CPA or licensed agent, before making a decision.