How Much Protein Do Women Over 40 Actually Need?
Protein has become one of the most talked about nutrients in recent years.
You’ll often hear people say they’re trying to “eat more protein”.
But many women aren’t quite sure how much they actually need.
Protein becomes particularly important as we get older because it helps support muscle, metabolism and recovery.
Why Protein Matters After 40
From around our 30s onward the body gradually loses muscle mass if it isn’t actively maintained.
Muscle plays an important role in:
• strength and mobility
• metabolic health
• bone density
• blood sugar regulation
Eating enough protein helps support muscle maintenance, particularly when combined with resistance training.
A Practical Protein Guideline
For many active women a helpful guideline is roughly:
1.6–2.0 grams of protein per kilogram of body weight per day.
For example:
70 kg woman → 110–140 g protein
80 kg woman → 125–160 g protein
These numbers don’t need to be exact every day.
They simply provide a useful range that tends to support muscle maintenance, recovery and overall metabolic health.
What This Looks Like in Real Meals
Instead of focusing on numbers alone, it can help to build meals that include a meaningful source of protein.
Examples might include:
Breakfast
Greek yoghurt with berries and nuts
Lunch
Chicken, tuna or tofu salad wrap
Dinner
Salmon, vegetables and potatoes
Snacks
Cottage cheese, eggs or a smoothie
Spreading protein across meals usually works better than trying to eat it all at once.
Protein Doesn’t Mean Eating Huge Amounts of Meat
Protein can come from a variety of foods including:
• eggs
• dairy foods
• fish
• chicken
• tofu
• beans and lentils
The goal isn’t perfection — simply ensuring meals contain enough protein to support your body.
Want Help Structuring Your Nutrition?
Many women exercise regularly but aren’t sure how to structure their meals to support their goals.
Inside my private nutrition coaching program I help busy women build simple nutrition habits that support:
• fat loss
• strength and training
• better energy and recovery
Learn more here:
👉 https://hforhealth.com.au/apply-for-private-nutrition-coaching