How Much Protein Do Women Over 40
Really
Need?
Really
Need?
Spoiler: It’s More Than You Think
By Wellness Expert Lacey Taylor | July 10th, 2025 | 5 Min Read
By Wellness Expert Lacey Taylor | July 10th, 2025 | 5 Min Read
If you're a woman over 30 or 40 trying to
lose fat
, feel more energized, or build lean muscle, chances are you've heard the usual advice: "Eat healthy and get
some protein." But let’s be honest—no one really tells you how much protein you actually need.
So here’s the truth:
You need about 1 gram of protein per pound of body
Yes, really.
You need about 1 gram of protein per pound of body
Yes, really.
And if that number feels overwhelming, don’t worry—I’ll walk you through why it matters especially as you get
older, and how to make it doable even with a busy schedule.
Why Protein Is a Non-Negotiable (Especially Over 40)
As women age—
especially after 40
—we naturally start to lose muscle mass, a condition known as
sarcopenia.
But this isn’t inevitable. With regular strength training and adequate protein intake, it’s possible not only
to preserve muscle but even build it.
Here’s what getting enough protein can help you do:
· Preserve and build lean muscle
This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional,
and youthful.
· Boost your metabolism
Muscle burns more calories than fat—even while you're resting. More muscle = a more efficient metabolism,
which supports long-term fat loss and energy.
· Keep you fuller for longer
Protein helps regulate blood sugar and reduces cravings, which makes it easier to avoid snacking or overeating
later in the day.
· Improve recovery and results
If you’re working out (and I hope you are), protein helps you recover faster and get stronger after every
session.
So… How Much Protein Do You Really Need?
Let’s break it down:
If you weigh 150 pounds, aim for 150 grams of protein daily.
If you weigh 130 pounds, aim for 130 grams of protein daily.
If you weigh 130 pounds, aim for 130 grams of protein daily.
That’s the target. It’s not about perfection—it’s about consistency and getting close enough to support your
goals.
How to Actually Hit That Protein Goal (Without Stressing)
I coach busy moms, working women, and over-40 ladies who don’t have time to count every gram or cook from
scratch every meal. So here’s what I teach them:
· Eat 25–30g of protein with each main meal
Think: eggs, Greek yogurt, cottage cheese, chicken, fish, ground turkey, tofu, etc
· Add a protein-rich snack or shake
Protein shakes, bars, or even a quick tuna packet go a long way.
· Prep smart
Having cooked protein (like shredded chicken or ground beef) ready in the fridge makes meals 10x easier during
a crazy week.
Protein + Movement = Your Body’s Best Friend
Getting enough protein is super important, but it’s only half the story— you also need strength training to
prevent muscle loss and build more lean muscle.
That’s why I always suggest working out in
Fanka’s Powerband Resistance Leggings. They sneak resistance training into your everyday life (just walking around in them counts!) and when you
actually exercise in them, they help you get the most out of your workouts.
· Need some workout motivation? Check out
‘How I Discovered My Passion for Fitness in My 40s—And You Can Too’
· Want to learn how back exercises can help lift your facial skin? Read:
Can Back Exercises Help Reduce Wrinkles?
FAQ: Your Protein Questions Answered
Q1: Do I need protein even if I don’t work out?
Yes. Protein supports everything from hormone balance to bone health—even if you’re not lifting weights.
Q2: Can I get enough protein on a plant-based diet?
Absolutely. Beans, tofu, lentils, tempeh, edamame, and high-protein grains like quinoa can all add up.
Q3: What are signs I’m not eating enough protein?
You might feel constantly hungry, tired, or notice slow workout recovery. Brittle nails or hair thinning
can also be subtle signs.
Q4: How do I figure out the right compression level for me?
Check our detailed guide:
How to Choose the Right Fanka Compression Leggings for You
Remember : It All Starts With Protein
You don’t need to be perfect. But when you make protein a priority, everything else gets easier—
your workouts, your appetite, your results, your energy.
18 comments
I finally know how much protein someone my age really needs — and how much protein is actually in the foods I eat every day. Tonight’s dinner came with a clear picture of my nutrient intake. I’m definitely going to recommend this to people around me.
I always thought I was getting “enough” protein, but I never actually did the math. The 1g per pound rule totally makes sense—especially now that I’m in my 40s and focused on staying strong and energized. Super helpful info!
This article answered so many of my questions! As a woman in my 40s trying to stay fit, I always wondered if I was getting enough protein. Thanks for the clear advice and easy tips!