How Much Protein Should Women Over 35 Really Be Eating?
If you’re doing everything right—training hard, eating clean, and showing up consistently—but still not seeing the results you want, let me tell you something: You might not be eating enough protein.
This is one of the most common issues I see among women, especially those of us in our 30s, 40s, and beyond. Protein is the foundation of muscle growth, fat loss, and maintaining a healthy metabolism. Yet, most women are drastically under-eating it, which could be the missing link between where you are now and where you want to be.
In this article, I’ll break down exactly how much protein women over 35 need, why it’s so important, and how to incorporate it into your diet in a realistic way.
Why Protein Matters for Women Over 35
As we age, our bodies change. Losing weight and maintaining muscle becomes harder than it was in our 20s. This is because muscle mass naturally declines with age, and our metabolism slows down. The good news? Protein can help offset these changes.
Protein is essential for:
- Muscle Growth: It provides the building blocks your body needs to repair and grow muscle tissue after training.
- Fat Loss: The more muscle you have, the higher your metabolism, making it easier to burn fat.
- Long-Term Health: Eating enough protein can prevent muscle loss as you age, which is crucial for maintaining strength, mobility, and independence later in life.
Here’s the kicker: Studies show that 50% of women aren’t eating enough protein to see their bodies change in the way they want.
How Much Protein Do You Really Need?
The first step to getting your protein intake right is understanding how much you need. For the average adult, the Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilogram of body weight.
But here’s the thing: This number is the bare minimum to avoid sickness and maintain basic bodily functions. It’s NOT enough for someone who is training regularly and aiming to build or maintain muscle.
For active women, the updated recommendation is:
- 1.4 to 2 grams of protein per kilogram of body weight.
Let’s Break This Down
If you weigh 150 pounds:
- Convert your weight to kilograms: 150 ÷ 2.2 = 68 kg.
- Multiply your weight in kilograms by the protein range:
- 68 kg × 1.4 = 95 g of protein/day.
- 68 kg × 2 = 136 g of protein/day.
So, depending on your activity level, you’d need between 95 and 136 grams of protein per day.
How Activity Levels Affect Protein Needs
Your protein intake should align with your training intensity. Here’s a quick guide to help you figure out where you fall:
1. Light Training (1–2 times per week)
If you’re walking, doing light yoga, or stretching, you fall into this category. This is perfect for beginners or those getting back into exercise.
- Protein recommendation: 1.4 g per kilogram of body weight.
2. Moderate Training (3–4 times per week)
If you’re lifting weights, doing strength training, and adding cardio or exercise classes into your routine, you’re in the moderate category.
- Protein recommendation: 1.6–1.8 g per kilogram of body weight.
3. High-Intensity Training (5+ times per week)
This includes intense weightlifting, CrossFit, marathon training, or any form of high-volume training.
- Protein recommendation: 1.8–2 g per kilogram of body weight.
Timing and Distribution of Protein
It’s not just about how much protein you eat—it’s also about when and how you eat it. Your body can only use so much protein at a time for muscle building, which is why spreading your intake across the day is essential.
Per-Meal Protein Recommendations
- Larger-framed individuals: 30–40 grams per meal.
- Smaller-framed individuals: 20–30 grams per meal.
For older women (45+), you may need more protein per meal due to anabolic resistance—a natural decline in your body’s ability to build muscle with age. Aim for the higher end of the range (30–35 grams per meal).
Best Sources of Protein
Not all protein is created equal. High-quality protein sources are essential for maximizing muscle protein synthesis.
Animal-Based Proteins
- Chicken: Lean and versatile.
- Fish: Salmon, tilapia, and other fish provide omega-3s and high-quality protein.
- Beef: Opt for lean cuts like sirloin or ground beef.
- Eggs: Affordable and nutrient-dense.
Protein Powders
- Look for whey protein isolate with at least 25 grams per scoop.
- If you’re plant-based, choose a high-quality pea protein powder.
Vegetarian and Vegan Proteins
- Tofu: Look for high-protein varieties with 19–25 grams per serving.
- Seitan: A fantastic option with about 25 grams per serving.
- Beans and Lentils: Pair them with rice to form complete proteins.
Final Thoughts
If you want to see real changes in your body—whether it’s fat loss, muscle gain, or simply feeling stronger and healthier—you NEED to prioritize protein. Take the time to calculate your needs, adjust your meals, and choose high-quality sources that fit your lifestyle.
Want to dig even deeper? Watch the full video here.
Let’s keep building strong, healthy, and vibrant bodies—one meal at a time!
Talk soon,
Roxie
