How Much Protein Do Women Over 40 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.
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:
Here’s what getting enough protein can help you do:
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 150 pounds, aim for 150 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:
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.
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
Q: 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.
Q: 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.
Q: 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.
Yes. Protein supports everything from hormone balance to bone health—even if you’re not lifting weights.
Q: 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.
Q: 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.
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.
Why We Need to Talk About Menopause？
From Cancer to Champion
How to Stay Active During Menopause?
Keep Exploring
Why We Need to Talk About Menopause？
From Cancer to Champion
How to Stay Active During Menopause?
Explore More
18 comments
You can do it! I recommend starting with being mindful during the day. Aim for 30 grams of protein each meal. Have healthy protein rich snacks- like yogurt, cottage cheese, beef jerky. Start with a high protein breakfast. That also helps with feeling full and satiated throughout the day. I also highly recommend supplementing with a protein smoothie every day. Find a good protein powder and make a yummy protein shake at home in the morning to supplement. You can add any fruits or veggies of your choice.
Wow, I’ve been struggling to hit 90-100….160++ feels unattainable but after discussing with my dietician, I might try… 🩷
I dont think I will ever meet that goal!😮💨🩷
I love eating eggs—they help me get enough protein every day, and I’m really happy they help maintain my muscle mass.
Ahhhhh so many of the myths I’d read about debunked – thank you for this clear explanation about how to take care of my body over the age of 40!