How Much Protein Do Women Over 40 Actually Need?
If you've searched this online, you've probably found ten different answers. Some sources say 0.8g per kg. Others say double that. It's confusing and if you're in your 40s or 50s, you've likely noticed that your body doesn't respond the way it used to, which makes the question feel even more urgent.
Here's a clear, practical breakdown of what the research generally suggests and why the "right" number isn't the same for everyone.
Why protein needs can shift in midlife
A few things change as we get older that can affect how much protein our bodies benefit from:
Muscle naturally declines with age (a process called sarcopenia) and adequate protein plays a role in supporting muscle maintenance.
Hormonal changes during perimenopause and menopause can influence body composition and recovery.
Activity levels and life demands shift, which changes how much protein is useful for recovery and energy.
This doesn't mean something is "going wrong", it's a normal part of ageing. But it does mean the general guidance many of us grew up with may no longer be the most useful target.
So how much protein do you actually need?
There's no single number that applies to everyone. Your needs depend on your age, body size, activity levels, health status and goals. As a general guide though:
Baseline (general adult requirement): around 0.8g per kg of body weight per day. This is the minimum most adults need to avoid deficiency, not necessarily an optimal target for midlife health or activity.
Regular exercise: roughly 1.1–1.5g per kg per day for those who are regularly active.
Regular strength or endurance training: roughly 1.2–1.7g per kg per day, to support recovery and muscle maintenance.
For example, someone weighing 70kg who strength trains a few times a week might land somewhere around 84–119g of protein per day, but this is illustrative, not a personal target.
Your own number will depend on your individual circumstances, which is why working with a practitioner who can look at your specific situation is more useful than following a generic figure online.
Where should your protein come from?
Variety matters just as much as quantity. Good protein sources include:
Animal sources: eggs, poultry, fish, meat, dairy (yoghurt, cheese, milk)
Plant sources: lentils, beans, chickpeas, tofu, tempeh, edamame
Everyday additions: nuts, seeds, nut butters, quinoa
Spreading protein across the day, rather than saving it all for one meal, is generally more useful for supporting muscle and keeping energy steadier. A common pattern many women fall into is a light breakfast, a rushed lunch and most of their protein at dinner. Shifting even one meal to include more protein earlier in the day can make a noticeable difference.
Common protein habits worth reviewing
Skipping or under-eating at breakfast - often the meal with the least protein
Relying on the same one or two sources rather than a variety
Cutting protein while trying to eat "less" overall - restriction and protein intake don't have to trade off against each other
Not adjusting intake when activity or strength training increases
None of these are "mistakes", they're just patterns worth noticing if you're wondering why your energy or recovery doesn't feel the way you'd like.
Protein is part of the picture, not the whole picture
It's easy to fixate on protein as the answer, especially with how much attention it gets right now. But protein works alongside, not instead of, other things that matter in midlife: overall eating pattern, sleep, stress, movement and consistency over time. Getting protein "perfect" while everything else is out of balance rarely delivers the results people expect.
The goal isn't to obsess over hitting an exact gram target every day. It's to build an eating pattern that generally supports your energy, recovery and how you feel, one that fits your actual life, not a rigid rulebook.
Want support figuring out what's right for you?
Protein needs are individual and general guidelines can only take you so far. If you'd like a starting point that goes beyond the numbers, book your free discovery call and we can talk through what would actually work for your body, your activity levels and your goals.
Disclaimer: Your individual protein needs depend on factors including your age, body size, activity levels, health and goals. This guide provides general information and isn't intended as individual medical or nutritional advice.
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