How Much Protein Do Women Over 40 Need?
If you are over 40 and feel like you are doing everything right but your body is not changing the way it used to, there is a good chance you are not eating enough protein.
This is the number one thing I fix with new clients. Most women I work with are eating somewhere around 50 to 70 grams a day, and they need a lot more than that.
Why protein matters more after 40
Starting in our 30s, we naturally start losing muscle every year, and that speeds up around perimenopause and menopause as estrogen drops. Less muscle means a slower metabolism, less strength and an easier time gaining fat, especially around the midsection.
Protein, along with strength training, is how you hold onto and build that muscle. It also keeps you full, which makes fat loss so much easier.
So how much do you need?
A simple target for most active women over 40 is 0.7 to 1 gram of protein per pound of your goal body weight.
- Goal weight of 140 lbs: about 100 to 140 grams a day
- Goal weight of 160 lbs: about 110 to 160 grams a day
If that sounds like a lot, start where you are and add 20 to 30 grams a day each week until you get there.
How to spread it out
Instead of trying to cram it all into dinner, aim for 25 to 40 grams at each meal. Your body uses protein better that way, and you stay full all day.
Easy high-protein foods
- Chicken breast, ground turkey and lean beef
- Eggs and egg whites
- Greek yogurt and cottage cheese
- Shrimp, salmon and tuna
- Protein shakes or protein powder in oatmeal
- Deli turkey or chicken for quick snacks
A sample day (about 130 grams)
- Breakfast: 2 eggs + 1 cup egg whites + toast (about 35g)
- Lunch: salad with 5 oz chicken (about 40g)
- Snack: Greek yogurt with berries (about 20g)
- Dinner: 5 oz salmon, rice and veggies (about 35g)
Frequently asked questions
Is too much protein bad for you?
For healthy women, the amounts above are safe. If you have kidney disease or another medical condition, check with your doctor first.
Do I need protein shakes?
No, but they make it a lot easier to hit your number when you are busy.
Will eating more protein make me bulky?
No. Protein helps you build lean muscle and lose fat, which makes you look more toned, not bulky.
Start now, not in January. Winter Arc is my 30-day coaching challenge that starts November 2. You get a training plan, nutrition guidance, coaching support and a group of women doing it right alongside you. Early bird pricing ends Friday, October 23.
Not sure if it is right for you? Book a free call with me.
Want to understand how I use macro tracking to eat intuitively while staying in shape? Get the macro cheat sheet guide.
I worked with my team to put together a quick list of some of the most common foods so you are able to reference this as you are focused on maintaining a healthy lifestyle. Simple. Easy. Effective.
