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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.

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.
• Preserve and build lean muscle
  This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional, and youthful.
• Preserve and build lean muscle
  This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional, and youthful.
• Preserve and build lean muscle
  This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional, and youthful.

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.

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:

• Preserve and build lean muscle
  This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional, and youthful.
• Preserve and build lean muscle
  This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional, and youthful.
• Preserve and build lean muscle
  This is HUGE for preventing age-related muscle loss (aka sarcopenia) and keeping your body strong, functional, and youthful.

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: 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: 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.

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.